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Stretches

Back stretches

Stretches and mobility drills for the whole back, from the neck to the pelvis. Move through comfortable ranges; stop for sharp or spreading pain.

98 moves75 with 3D demosBeginner 47Intermediate 27Advanced 24

Beginner back stretches 47

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure3D demoBound angle pose (Baddha Konasana)Beginner · No equipmentCat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentChair pose (Utkatasana) demonstrated on the 3D figure3D demoChair pose (Utkatasana)Beginner · No equipmentChild's Pose (Balasana) demonstrated on the 3D figure3D demoChild's Pose (Balasana)Beginner · No equipmentDownward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipmentEasy pose (Sukhasana) demonstrated on the 3D figure3D demoEasy pose (Sukhasana)Beginner · No equipmentElephant Walks demonstrated on the 3D figure3D demoElephant WalksBeginner · No equipmentExtended puppy pose (Uttana Shishosana) demonstrated on the 3D figure3D demoExtended puppy pose (Uttana Shishosana)Beginner · No equipmentFoam Roller Thoracic Extension demonstrated on the 3D figure3D demoFoam Roller Thoracic ExtensionBeginner · A foam rollerGate Pose (Parighasana) demonstrated on the 3D figure3D demoGate Pose (Parighasana)Beginner · No equipmentHalf-kneeling hip flexor stretch demonstrated on the 3D figure3D demoHalf-kneeling hip flexor stretchBeginner · No equipmentHappy Baby (Ananda Balasana) demonstrated on the 3D figure3D demoHappy Baby (Ananda Balasana)Beginner · No equipment

Intermediate back stretches 27

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepBow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentCamel pose (Ustrasana) demonstrated on the 3D figure3D demoCamel pose (Ustrasana)Intermediate · No equipmentCobra pose (Bhujangasana) demonstrated on the 3D figure3D demoCobra pose (Bhujangasana)Intermediate · No equipmentCouch stretch demonstrated on the 3D figure3D demoCouch stretchIntermediate · A wallDolphin pose (Ardha Pincha Mayurasana) demonstrated on the 3D figure3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipmentFish Pose (Matsyasana) demonstrated on the 3D figure3D demoFish Pose (Matsyasana)Intermediate · No equipmentHalf handstand at the wall (Ardha Adho Mukha Vrksasana) demonstrated on the 3D figure3D demoHalf handstand at the wall (Ardha Adho Mukha Vrksasana)Intermediate · A wallHalf lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipmentLizard Pose (Utthan Pristhasana) demonstrated on the 3D figure3D demoLizard Pose (Utthan Pristhasana)Intermediate · No equipmentOverhead lat stretch at a bench demonstrated on the 3D figure3D demoOverhead lat stretch at a benchIntermediate · A bench or boxPigeon preparation (Eka Pada Rajakapotasana prep) demonstrated on the 3D figure3D demoPigeon preparation (Eka Pada Rajakapotasana prep)Intermediate · No equipment

Advanced back stretches 24

Active pancake lift off demonstrated on the 3D figure3D demoActive pancake lift offAdvanced · No equipmentForearm stand (Pincha Mayurasana) demonstrated on the 3D figure3D demoForearm stand (Pincha Mayurasana)Advanced · A wallHandstand at the wall (Adho Mukha Vrksasana, chest to wall) demonstrated on the 3D figure3D demoHandstand at the wall (Adho Mukha Vrksasana, chest to wall)Advanced · A wallJefferson curl demonstrated on the 3D figure3D demoJefferson curlAdvanced · A dumbbell + A stepPlow pose (Halasana) demonstrated on the 3D figure3D demoPlow pose (Halasana)Advanced · No equipmentProne Swimmers demonstrated on the 3D figure3D demoProne SwimmersAdvanced · No equipmentSots Press demonstrated on the 3D figure3D demoSots PressAdvanced · A barbell + A dumbbellStanding splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipmentSupported shoulderstand (Salamba Sarvangasana) demonstrated on the 3D figure3D demoSupported shoulderstand (Salamba Sarvangasana)Advanced · No equipmentWarrior III (Virabhadrasana III) demonstrated on the 3D figure3D demoWarrior III (Virabhadrasana III)Advanced · No equipmentCompass Pose (Parivrtta Surya Yantrasana)Advanced · No equipmentMarichyasana DAdvanced · No equipment

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Questions people ask

What are good back stretches for beginners?

Start with moves graded easy, such as Bound angle pose (Baddha Konasana), Cat-cow, Chair pose (Utkatasana). There are 47 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do back stretches at home without equipment?

Yes. 79 of the 98 moves here need nothing but your body, a floor, a wall or a step, for example Bound angle pose (Baddha Konasana), Cat-cow, Chair pose (Utkatasana).

What are the hardest back stretches?

Moves graded advanced or expert include Drop-Back to Wheel, King Dancer Pose (full Natarajasana, both hands overhead), One-Legged King Pigeon (Eka Pada Rajakapotasana, full). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.