Upper & lower back stretching

With this exercise, we will perform a twist of the lower back thanks to which we will soften the whole area of the lumbar muscles, but also the upper back, the shoulder blades & the shoulders.

  1. You extend your left leg, bring your right knee towards your chest, and gently pull it towards you, as if you wanted to kiss it…
  2. With the left hand, gently bring the right knee to the ground by pivoting to the left, extend the right arm to the height of the shoulder, turn the head slightly to look towards the right hand.
  3. We keep the shoulders well stuck to the ground, to better feel the stretching…
  4. We change legs…
  5. Pull the knee towards you and gently, with your right hand, bring the left knee to the ground.
  6. We intensify the stretching at the level of the shoulders and rhomboids by bringing up the left hand.
  7. We intensify the stretching in the lower back by playing on the position of the right knee.

This stretch works the upper back muscles of the shoulder blades, shoulders, as well as the deep muscles of the lower back.

Upper & lower back stretching: in pictures

bring the right knee against the chest


1. Bring the right knee towards the chest

Bring the right knee towards the chest and pull it to yourself

bring the right knee to the ground with the left hand

2. Bring the right knee to the ground

With the left hand you gently bring the right knee to the ground

turn your head towards your right hand

3. Turn the head to the opposite side

You turn your head to your right hand.

stretching of the deep muscles of the lower back

4. Deep back muscles

This stretch works the deep muscles of the lower back.

increase stretching intensity by moving the hand

5. Increase the intensity of the stretch

The intensity of the stretch is increased by moving the hand

Lower back twist

6. Twisting of the lower back

Relax your back by practicing this lower back twist

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