How to Do a 90/90 Neutral Back Stretch

Three Methods:Getting in the Starting Position Performing the Exercise Frequency Community Q&A

This low-intensity exercise strengthens and stretches your back.

Method 1
Getting in the Starting Position

1
Lie on your back with your legs over a piece of furniture. It can be a chair, small table, or even a stool, so long as your legs are bent at a right angle.

Method 2
Performing the Exercise

1
Slide your arms out to your sides. They should rest at about shoulder level. Open your palms up towards the ceiling.
2
Relax your muscles, especially those in your back and legs. Unclench everything and keep still for the next 3 to 10 minutes, however long you need to completely relax.

Method 3
Frequency

1
Do this stretch every 1 to 2 days if you're feeling stiff. It can be part of a weekly stretching routine as well.

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Tips

The benefits of these exercises are increased strength and flexibility in your back.
If you like, you can put a small rolled-up towel or a pillow under your neck/head for comfort.

Warnings

Those with poor balance should be careful when performing this exercise.
Potential injuries may be incurred if this exercise is performed incorrectly.

Things You Need

Furniture to rest on
Towel or pillow (optional)

Article Info

Categories: Warm Ups Stretching and Flexibility

In other languages:

Español: hacer un estiramiento en posición 90 90 y espalda neutra, Русский: выполнять нейтральную растяжку спины из положения 90‐90

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