The Complete Idiot’s Guide to Stretching, Illustrated

Do not attempt the half-back or full-back stretches if your back is sore, injured, or if you have sciatic pain. Bend your knees if you feel any tightness or strain in your lower back. Stretching your back with the “Gentle Half-Back Stretch” helps counteract your back’s natural tendency to tighten as you age.

1. Standing with your feet hip’s-width apart. Let your arms hang at rest beside your body.

2. Sweep your arms to the sides and up over your head as you breathe in. Look up at your fingers as they lightly touch. Drop your shoulders away from your ears. Pause for a moment.

3. Glide your arms out to the sides, exhaling. Lead with your arms - not your chin - as you bend your knees slightly, and slowly bend forward placing your torso halfway up. Your back is like a table. Arms remain out to the sides, elbows slightly bent. Pause.

4. Inhale your body back to standing - arms stretched over your head.
5. Fold again, as you exhale.
6. Repeat steps 1-5 again then hold the half-forward bend four long breaths. Chin towards chest, flat back. If your back and arms become tired place hands on thighs but keep your back flat.
7. After the third exhale, s-t-r-e-t-c-h your arms to the side raising your torso to the standing position.
8. Arms to your sides as you exhale. Relax.

Flat back means that your back is as flat as a table. With time and practice you will be able to feel the difference between a flat and rounded back. You may try this stretch by a mirror to check for a flat back.

Posted on January 20th, 2008 by Barbara
Filed under: Gentle Stretches