Spinal Stretching Routine To Improve Your Back Health!

Like many people, you may have heard about the benefits of spinal stretching. After all, it’s one of the most popular exercises out there, right? While spinal stretching is beneficial, it’s not the only thing you need to do to improve your flexibility. In this blog post, we will explore a few spinal stretching routine ideas that can help you achieve the same results as spinal stretching without all the pain.

What is Spinal Stretching?

Spinal stretching is a common practice to help relieve back pain. It involves stretching the spine in different directions. The most common stretch is called the quadriceps stretch. This stretch targets the muscles on the front of your thigh.

There are several types of spinal stretching exercises. Some people prefer to do them lying down, while others do them standing up. It’s important to find an exercise that feels comfortable for you and that you can do regularly.

Stretching should be done three times a day, morning, noon, and night. If you have back pain, make sure to consult with your doctor before starting any stretching routine.

spinal stretching
Photo by Alex Shaw on Unsplash

Types of Spinal Stretching

There are two types of spinal stretching: passive and active. Passive stretches involve the user relaxing, while dynamic stretches require the user to move into the stretch. Both types have their benefits and drawbacks.

Passive Stretching

The biggest benefit of passive stretching is that it is effective for many muscles and joints. These stretches can be done anywhere, at any time, and don’t require equipment. Some examples of passive stretches include Child’s pose (Paschita Pattabhi Jois), cat-cow (Mountain pose), rabbit (Garland pose), and pigeon (Extended Triangle pose).

One disadvantage to passive stretching is that it often doesn’t stimulate enough tension to trigger muscle growth. This is because most stretches rely on the body’s own range of motion to provide resistance. To increase this tension, you’ll need to do some active stretching as well.

Active Stretching

Active stretching involves using external resistance, such as hand weights or bands, in order to create greater tension in the target muscles. This type of stretching is more effective for triggering muscle growth because it employs a more challenging physical stimulus.

Examples of active stretches include side-lying hamstring stretch with Resistance Band, seated forward fold with Resistance Band, and standing quadriceps stretch with Resistance Band.

Passive and active stretching have their own benefits and drawbacks, but each type has its specific purpose. For example, passive stretching is excellent for relieving tension in a wide range of muscles and joints, while active stretching is best for triggering muscle growth.

How to Perform Spinal Stretching

There are many different types of spinal stretching routines that can be used to improve flexibility and circulation in the spine. It is important to find a routine that fits your needs, as some routines may be more effective than others. The following is a general overview of a spinal stretching routine:

– Initially, find a comfortable position for your back. Place your hands on the floor behind you with your palms facing down.

– Lean back slightly and slowly raise your torso until you feel a stretch in your lower back. Keep your head and neck relaxed. Hold this position for 10-30 seconds.

– Repeat the stretch three times per side. If you experience any pain or discomfort, please stop and consult with a healthcare professional before continuing.

man stretching on seashore
Photo by Artem Beliaikin on Unsplash

Benefits of Spinal Stretching

Spinal stretching is a way that you can improve your flexibility and range of motion. It is a safe and effective way to help reduce tension in the spine and relieve pain. Here are some of the benefits of spinal stretching:

  • It can improve your overall well-being.
  • It can help relieve tension headaches, neck pain, back pain, and other types of pain.
  • Spinal stretching can also increase your range of motion and flexibility.
  • It can help you avoid injuries.

When to Stretch Your Spine

One of the best ways to keep your spine flexible is to stretch it regularly. Here are three times each week when you can do a spinal stretching routine:

  • First thing in the morning;
  • After work;
  • Before bed.


Now that you know what spinal stretching is and why it’s important, it’s time to start your routine. Follow the instructions below, and you will be on your way to a more flexible spine in no time! Thank you for reading, and feel free and welcome to keep on doing it in the future!

Read also: 4 Ways to Fix Your Posture

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