Walker, Brad. Ultimate Guide to Stretching & Flexibility. 3rd ed. 2011. Print.
The muscles around the spine, and the broader area of the back, are
primarily responsible for stabilizing the spinal column and keeping the back
in an upright position. The muscles of the back and sides allow the upper
body and spine to move in flexion, extension and rotation.
Sports that benefit from these back and side stretches include: Archery;
Basketball and Netball; batting sports like Cricket, Baseball and Softball;
Boxing; contact sports like Football, Rugby and Gridiron; Cycling; Golf;
Hiking, Backpacking, Mountaineering and Orienteering; Ice Hockey and
Field Hockey; Ice Skating, Roller Skating and Inline Skating; Martial Arts;
racquet sports like Tennis, Badminton and Squash; Rowing, Canoeing and
Kayaking; Running, Track and Cross Country; running sports like Football,
Soccer, Gridiron and Rugby; Snow Skiing and Water Skiing; Surfing;
Swimming; throwing sports like Cricket, Baseball and Field events;
Volleyball; Walking and Race Walking; and Wrestling.
The major muscles being stretched.
Intercostals external and internal
D01 – Reach Forward Upper Back Stretch: Stand with your arms out in front and
your hands crossed over, then push your hands forward as far as possible
and let your head fall forward.
D02 – Reaching Upper Back Stretch: Sit in a squatting position while facing a door
edge or pole, then hold onto the door edge with one hand and lean
backwards away from the door.
D03 – Reach-up Back Stretch: Stand with your arms crossed over and then raise
them above your head. Let your head fall forward and reach up as high as
D04 – Lying Whole Body Stretch: Lie on your back and extend your arms behind
you. Keep your toes pointing upwards and lengthen your body as much as
D05 – Sitting Bent-over Back Stretch: Sit on the ground with your legs straight out
in front or at 45 degrees apart. Keep your toes pointing upwards and rest
your arms by your side or on your lap. Relax your back and neck and let
your head and chest fall forward.
D06 – Sitting Side Reach Stretch: Sit with one leg straight out to the side and your
toes pointing upwards. Then bring your other foot up to your knee and let
your head fall forward. Reach towards the outside of your toes with both
D07 – Standing Knee-to-chest Stretch: While standing, use your hands to bring one
knee into your chest.
D08 – Lying Knee-to-chest Stretch: Lie on your back and keep one leg flat on the
ground. Use your hands to bring your other knee into your chest.
D09 – Lying Double Knee-to-chest Stretch: Lie on your back and use your hands to
bring both knees into your chest.
D10 – Kneeling Reach Forward Stretch: Kneel on the ground and reach forward
with your hands. Let your head fall forward and push your buttocks back
towards your feet.
D11 – Kneeling Back-arch Stretch: Kneel on your hands and knees. Let your head
fall forward and arch your back upwards.
D12 – Kneeling Back-slump Stretch: Kneel on your hands and knees. Look up and
let your back slump downwards.
D13 – Kneeling Back Rotation Stretch: Kneel on the ground and raise one arm
upwards while rotating your shoulders and middle back.
D14 – Standing Back Rotation Stretch: Stand with your feet shoulder width apart.
Place your hands across your chest while keeping your back and shoulders
upright. Slowly rotate your shoulders to one side.
D15 – Standing Reach-up Back Rotation Stretch: Stand with your feet shoulder
width apart. Place your hands above your head while keeping your back and
shoulders upright. Slowly rotate your back and shoulders to one side.
D16 – Lying Leg Cross-over Stretch: Lie on your back and cross one leg over the
other. Keep your arms out to the side and both legs straight. Let your back
and hips rotate with your leg.
D17 – Lying Knee Roll-over Stretch: While lying on your back, bend your knees
and let them fall to one side. Keep your arms out to the side and let your
back and hips rotate with your knees.
D18 – Sitting Knee-up Rotation Stretch: Sit with one leg straight and the other leg
crossed over your knee. Turn your shoulders and put your arm onto your
raised knee to help rotate your shoulders and back.
D19 – Sitting knee-up Extended Rotation Stretch: Sit with one leg crossed under the
other and the other foot crossed over your knee, then turn your shoulders
and put your arm onto your raised knee to help rotate your shoulders and
D20 – Kneeling Reach-around Stretch: Kneel on your hands and knees and then
take one hand and reach around towards your ankle. Keep your back
parallel to the ground.
D21 – Standing Lateral Side Stretch: Stand with your feet about shoulder width
apart and look forward. Keep your body upright and slowly bend to the left
or right. Reach down your leg with your hand and do not bend forward.
D22 – Reaching Lateral Side Stretch: Stand with your feet shoulder width apart,
then slowly bend to the side and reach over the top of your head with your
hand. Do not bend forward.
D23 – Sitting Lateral Side Stretch: Sit on a chair with your feet flat on the ground,
then slowly bend to the left or right while reaching towards the ground. Do
not bend forward.