Stretching cold muscles can lead to injury. Walking for about 10 minutes should warm you up and prepare you for the pre-workout stretching exercises.
Safety first, stretch your back safely! You can't just jump directly into stretching exercises. Warm-up first! Avoid pushing past your pain limit, and listen to your body.
Some of the best pre-workout stretching exercises for back muscles, that most specialists talk about are:
Knees-to-chest back stretch
Knees-to-chest works best as a passive stretch, which means keeping the legs and hips as relaxed as possible. Doing so may help you get good spinal flexion because it allows the natural chain reaction from thigh to hip to lower back to occur, according to verywellhealth.com, an award-winning resource for credible, fact-based, and up-to-date information and a team of more than 150 experienced medical professionals.
Supine Spinal Twist (Supta Matsyendrasana)
Supta Matsyendrasana stretches the glutes, chest, and obliques. Because of the chest stretch, it is considered a heart opener. It improves spinal mobility and can aid digestion. It is a relaxing pose at the end of a yoga session. In everyday life, your posture will benefit from this antidote to sitting and hunching over work according to verywellfit.com, an award-winning resource for reliable and up-to-date information on all nutrition and exercise topics that matter to your health and vitality. For more than 20 years, the wellfit.com team worked hard to create and refine our 6,200+ library of curated, comprehensive, fact-checked information.
Prone bridging back stretch
Bridging exercise (supine) is an exercise that increases the muscular strength of the hip extensors and promotes trunk stability. When performed correctly, a bridge exercise can help promote better posture. It is often prescribed for patients with back pain and increases the activities of trunk stabilization muscles such as the internal oblique, external oblique, and erector spinae muscles, says physio-pedia.com.
