wikiHow marks an article as reader-approved once it receives enough positive feedback. A mistake in form is to be focused on the feet rather than the back. This will open up your chest and initiate a nice stretch in your back. Try these yoga poses. The 5-Minute Daily Stretching Routine. These steps helped a, "I am training for contortion and this was so helpful. Believe it or not, there are little things you can incorporate in your daily routine to become more flexible. Hold both poses for several seconds and repeat. Always check with your physician before starting any exercise or stretching regimen. This will warm cold muscles, making your back more flexible and less prone to injury. Do this exercise for 2-3 minutes … If you get head rushes when stretching in back bends and things upside down make sure you are hydrated before and don't hold your breath; these factor into how bad the head rush can get. Starting and ending your day with static stretches -- just for 5 to 10 minutes -- can make a big difference in how flexible your muscles feel on a daily basis. Perform back stretches that round your spine … ", "Encouragement on achieving these slowly helped me most. If you always do the same stretches every day it will get boring. Slowly flex your ankles, pointing your toes toward the ceiling, and reach for your toes again. This will pull your legs more upward toward the ceiling, and stretch all of the muscles being used even further. It's important to remember to begin stretching slowly to ensure your muscles don't become too sore. Hold the stretch for about … When doing exercises like a backbend, head rushes are normal even if you are hydrated and breathing normally. Lie on your stomach with your elbows bent. How to Get Your Back More Flexible 1. "This helped a lot. If you cannot sink backwards enough to reach your heels, use an exercise ball, yoga block, or other props to support your back. For some people. Warm up for five to 10 minutes before a back-stretching session by walking or lightly jogging. Cross your right knee over your left knee and drop both knees over to the left. Now lift up a little bit and tense the muscles in your legs downward, pushing against the floor. Lift your feet off of the ground and swing them to the right and then to the left. I have a bad back, and following these tips/exercise, I was able to improve my posture and, "Very helpful. Stretching If you wish to make your body flexible, you need to stretch it before workouts. Be sure to switch sides, with your legs under your body to the right and your left arm extending over your head. ", "It helps me a lot. Lie on your back with your knees bent and your feet flat on the floor. ", https://www.yogajournal.com/poses/bow-pose, https://www.yogajournal.com/poses/cat-pose, http://therxreview.com/stretch-of-the-week-cobra-pose/, https://www.yogajournal.com/poses/7-steps-master-camel-ustrasana-pose, http://www.besthealthmag.ca/best-you/stretching/10-stretches-for-your-back/6/, https://www.fitnessmagazine.com/workout/yoga/poses/yoga-poses-improve-back-flexibility/?page=8, http://www.womenshealthmag.com/fitness/how-to-do-a-split, https://magazine.nasm.org/american-fitness-magazine/issues/american-fitness-magazine-winter-2017/how-to-modify-like-a-pro, consider supporting our work with a contribution to wikiHow. By signing up you are agreeing to receive emails according to our privacy policy. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. For example, make a point of engaging your core during aerobics. Also, do dynamic stretching exercises like lunges, push-ups, squats and even jumping jacks. Raise your left leg as high as you can, stretching your leg to the ceiling. Be more flexible on Thursday. Spend five to 10 minutes doing full-body... 2. Don't try to force yourself too hard into stretches you can't handle. You don't want to injure yourself. What can I do? {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b0\/Get-a-More-Flexible-Back-Step-1-Version-2.jpg\/v4-460px-Get-a-More-Flexible-Back-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b0\/Get-a-More-Flexible-Back-Step-1-Version-2.jpg\/aid222771-v4-728px-Get-a-More-Flexible-Back-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"