How do I elongate my backbone?

Start Your Day With a Simple Exercise to Lengthen Your Spine

1. Lay down on the ground.
2. Place your arms above your head on the ground.
3. Take an inhale through the nose, then reach your right arm and right leg away from each other (as if a string is pulling you from either end), lengthening out that right side.

How do I elongate my lower back?

Creative Mind.

1. Lie on your back with both legs extended.
2. Lift your right leg up so it’s as straight as possible, keeping a slight bend in the knee.
3. Interlace your fingers to hold your leg behind your thigh, or use a strap or towel around the top of your foot.
4. Hold this stretch for 30 seconds.
5. Repeat on the left side.

How can I lengthen my back and neck?

Side Rotation

1. Keep your head squarely over your shoulders and your back straight.
2. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
3. Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.
4. Repeat on your left side. Do up to 10 sets.

How do you stretch your back at home?

Bend your head down toward the opposite knee and take your other hand and put it behind your head and gently pull the head forward to stretch. Hold for 5 seconds and repeat 5 times. This simple stretch alleviates tightness and pain in the cervical spine (neck).

How do you stretch your upper back between your shoulder blades?

Lower neck and upper back (rhomboid) stretch

1. Stretch your arms out in front of your body. Clasp one hand on top of your other hand.
2. Gently reach out so that you feel your shoulder blades stretching away from each other.
3. Gently bend your head forward.
4. Hold for 15 to 30 seconds.
5. Repeat 2 to 4 times.

How do you stretch your back between your shoulder blades?