Spine Stretching Exercises and Benefits

Spine stretches are an important part of fitness. They help to increase circulation, reduce tension in the joints and muscles and also lengthen the muscles.

Spine stretches are also recommended to improve posture, and to reduce back problems.

One easy spine stretch is as follows.


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  1. Lie on the floor with your back relaxed. Your arms should be out to the side and form a “T” shape with your body.
  2. Now extend your legs straight up into the air so that your hips form a 90° angle . There should be a slight bend in your knees.
  3. Exhale while lowering your legs.
  4. Inhale when you are returning to the starting position.
  5. After completing the set on one side, repeat on the other side.

Side Bend:

The Side Bend is a seated yoga pose. Various side bends include Ardha Mandalasana (Half Circle), Parivrtta Janu Sirsasana (Revolved Head to Knee), and Parighasana ( Gate) . In a side bend pose, the legs are opened out onto the side. One leg is kept straight while the other is bent. The chest faces forward in the same direction as that of the pelvis. The waist and the ribcage is bent downwards towards the leg that is kept straight.

Weighted Side Bend:

A Weighted Side Bend is a side bend that is performed using weights.

One can take the help of a ball for this as well. The weight should be held behind or above one’s head while performing this exercise.

Full Back Stretch:

A Full Back Stretch will help to alleviate any problems of back pain as it will stretch both the upper and lower parts of your back. This is how you should do it:-

  1. Lay face down on a yoga mat on the ground.
  2. Place your arms in front of you and bend your elbows at a 90° angle.
  3. Push up your upper body while bending backwards and look upwards.
  4. Bend until you feel a gentle pull in your back. Hold this position for about 15 seconds.

Reverse Sit Up:

A Reverse sit up is another kind of spine stretch which can be performed with a physio ball or exercise ball.

Spine Stretches : Do's & Don’ts

Do's :

  • Stretching 10 minutes before and after the workout.


  • Do not compromise on the amount of time you should hold the stretch.
  • Do not stretch past the point your body can.

Spine Stretches Benefits

  • Enhanced mobility, eliminating back pain, improving posture
  • Helps to increase circulation, reduce tension in the joints and muscles and also lengthen the muscles.
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