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Online Extra
Back Stretches
By Gabrielle deGroot Redford, May 2009
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These five stretches, provided by physical therapist Marilyn Moffat and health and fitness editor Gabi Redford, are designed to keep your lower back flexible and healthy, which becomes important as you age.
Ideally, you should hold these stretches for 30 seconds. But if you’re just getting started, go slowly—holding for five to ten seconds and gradually building up to 30.
Always consult a physical therapist or exercise trainer before beginning a stretching program, particularly if you have back problems.
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Seated low-back stretch
Sit in a straight-backed chair, arms at your sides, shoulders relaxed. Keeping your stomach tucked in, press the small of your back against the back of the chair. Now bend forward from your waist, allowing your hands to reach toward the floor and resting your head on your knees. Hold the stretch for 5 to 30 seconds. Breathe evenly. Sit up slowly, uncurling vertebra by vertebra.
Seated spinal twist
Sit in a straight-backed chair with your feet up on a small stool or book. Cross your arms over your chest, then, keeping your stomach tucked in, gently twist your trunk to one side as far as you can. Hold for 5 to 30 seconds. Breathe evenly. Repeat in the opposite direction.
Stretch and reach
Stand with your arms at your side, feet shoulder-width apart. Keeping your stomach tucked in, bend your knees slightly and raise your arms out to the side and above your head. Bring your hands together, palm to palm, and look up at them. Hold for 5 to 30 seconds. Breathe evenly, then lower your arms slowly to your sides.
Extended-arm side stretch
Stand with your legs spread a bit more than shoulder width apart, feet facing forward, knees straight (but not locked), arms at your side and palms facing inward. Raise your right arm overhead and bend to the left, palm facing the floor, as you slide your left arm down your leg. Keep your head aligned with your spine, facing forward. Don't bend forward or backward. Hold the stretch for 5 to 30 seconds. Breathe evenly, then return slowly to an upright position. Repeat the stretch on the opposite side.
Cross-leg stretch
Lie flat on the floor with your arms at your sides. Raise your left arm above your body and at the same time, cross your left leg over your right at the knee. Turn your head slightly to the left. Hold for 5 to 30 seconds. Breathe evenly, then return to the starting position. Repeat the stretch on the opposite side.
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