The following stretches will help keep your back fit and strong, if you experience stiffness, aches, or spasms.
1. THE HAMSTRING FLOOR STRETCH
You should hold each leg for 30 seconds.
2. KNEE TO CHEST STRETCH
This stretch helps strengthen and relax your glutes. You should hold for 20 seconds for each leg.
3. SPINAL STRETCH
Hold for 20 seconds. Repeat on the other knee. You can do this as many times as you like but do not overdo.
4. THE PIRIFORMIS STRETCH
After you do this stretch with the one leg, you should repeat it with the other leg. Hold for 30 seconds.
5. THE HIP FLEXORS STRETCH
Hold for 30 seconds and after that switch and repeat.
6. THE QUADRICEPS LYING DOWN STRETCH
Hold the position for 30 seconds on each side. You have to do this twice on each side.
7. THE TOTAL BACK STRETCH
Hold this position for 30 seconds and after that, try the following stretch. You should hold for 10 seconds on both sides.