Back warm-up exercises

Back and spine health is an important component of overall human health. If your back hurts, then playing sports and just a comfortable life become difficult, and often impossible. That is why it is so important to pay enough attention to her health.

The benefits of stretching for the back

Warming up for the back is an important step in preparing for physical exercises , which helps reduce the risk of injury and damage. Such a warm-up includes a set of exercises aimed at warming up and stretching the muscles of the back and improves blood circulation, which increases flexibility and prepares the muscles for physical activity.

In addition, warming up the back helps to improve posture and align the spine, which can reduce the risk of developing spinal diseases such as scoliosis, osteochondrosis, and others. It also reduces the chance of back pain that can result from a sedentary or sedentary lifestyle.

A proper warm-up of the back contributes to both improving physical fitness and increasing the effectiveness of training, as it prepares the body for physical activity, increases endurance and speeds up recovery after training.

Back warm-up exercises

Tilts to the side

Stand up straight, stretch your arms up, then slowly lean to the right and left.

Back stretch

Stand up straight, stretch your arms up and stretch up as if you want to reach the ceiling, then slowly lean forward, trying to touch the floor.

Stretching the lateral muscles of the back

Sit on the floor, stretch your legs in front of you and bend your right leg, then put your right hand on the knee of your left leg and stretch your left hand to the right, trying to reach the right side of your back. Do the exercise on the other side as well.


Sit on the floor, stretch your legs out in front of you and bend your right leg. Grasp your right knee with your left hand and turn as far as possible to the right, keeping your right hand on the floor behind your back. Do twisting to the left, changing the position of the arms and legs.  


Lie on your back, bend your knees and place your feet on the floor. Lift your pelvis up, holding it in this position for a few seconds, and then lower it down.


Although warming up for the back is beneficial for most people, there are several contraindications that should be considered.

  • Injuries or diseases of the spine, such as a herniated disc or scoliosis.
  • Acute pain in the back.
  • Other diseases such as arthritis or osteoporosis. Discuss the possibility of doing exercises to warm up the back with your doctor.
  • Pregnancy or time after childbirth. If there are no appropriate instructions and consultations with a specialist, classes should be refrained from. 

Pay attention to how you feel and stop exercising if it causes discomfort or pain. But in any case, before starting exercises to warm up the back, it is recommended to consult a specialist, especially if you already have problems with your back or spine. A doctor or trainer will be able to assess your condition and help you choose the exercises that best suit you.


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