# Stretching routines for the back

A tight, weak back ruins your posture, makes you look shorter, and increases injury risk. If your back is stiff or always sore, you need to stretch it.

Stretching your back improves flexibility, reduces pain, and helps you stand taller. Do these several times a week — especially if you sit a lot or lift weights.

{% embed url="<https://www.youtube.com/watch?v=oWVJWeMgaUc>" %}

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### &#x31;**. Basic Back Stretch**

✔ Stand tall, clasp your hands together, and reach forward.\
✔ Round your upper back and stretch for **20-30 seconds.**\
✔ Repeat **3 times.**

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### &#x32;**. Cat-Cow Stretch**

✔ Get on all fours. Arch your back **up** like a cat.\
✔ Slowly drop your belly and lift your chest (cow position).\
✔ Move between these two positions for **30 seconds.**\
✔ Repeat **3 times.**

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### &#x33;**. Child’s Pose**

✔ Kneel on the floor, sit back on your heels, and reach forward.\
✔ Keep your arms stretched out and relax into the position.\
✔ Hold for **30-60 seconds.**\
✔ Repeat **2-3 times.**

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### &#x34;**. Seated Spinal Twist**

✔ Sit on the floor with one leg straight.\
✔ Cross the other leg over and place your foot flat.\
✔ Twist your torso toward the bent leg and hold for **20 seconds.**\
✔ Repeat **on the other side.**

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### &#x35;**. Hanging Stretch (Decompresses the Spine)**

✔ Grab a pull-up bar and hang for **20-30 seconds.**\
✔ Let your spine lengthen and relax.\
✔ Repeat **2-3 times.**

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#### **How Often to Stretch?**

* **Every day** if you have tightness or pain.
* **Before and after workouts** to improve flexibility and recovery.

A flexible back = better posture, fewer injuries, and a taller appearance.