Sitting Bent-Over Back Stretch

Technique:

• Sit on the ground with your legs extended in front of you
• Slightly separate your legs so that they are 45 degrees apart
• Keep your toes pointing upwards
• Rest your arms on your side or place them on your lap
• Relax your back and neck
• Let your head and chest fall forward slowly

Primary muscles: Semispinalis cervicis and thoracis. Spinalis cervicis and thoracis. Longissimus cervicis and thoracis. Splenius cervicis. Iliocostalis cervicis and thoracis.
Secondary muscles: Interspinales. Rotatores.

Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Wry neck (acute torticollis). Back muscle strain. Back ligament sprain.

Note: You will feel this stretch primarily in the muscles that are most tight. Some people feel more tension in the neck and upper back, while others may feel tension in the lower back and hamstrings. This stretch can also help identify where you need to improve your flexibility.