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How to Do a 90/90 Neutral Back Stretch

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequencyCommunity Q&A

This low-intensity exercise strengthens and stretches your back.

Method 1
Getting in the Starting Position

  1. 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. 1
    Slide your arms out to your sides. They should rest at about shoulder level. Open your palms up towards the ceiling.
  2. 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

  1. 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.

Community Q&A

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  • 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.


  • 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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