{"id":5701,"date":"2020-06-22T17:48:29","date_gmt":"2020-06-22T17:48:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=5701"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"flexible-back","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/flexible-back\/","title":{"rendered":"Flexible Back: Exercises To Release Built Up Tension And Regain Your Agile Bendiness"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Flexible_Back_Exercises\" >Flexible Back: Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#What_Makes_Your_Back_Flexible\" >What Makes Your Back Flexible<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Age\" >Age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Active_Lifestyle_For_A_Flexible_Back\" >Active Lifestyle For A Flexible Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Healthy_Muscle_Fiber\" >Healthy Muscle Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Connective_Tissue\" >Connective Tissue<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#How_To_Make_Your_Back_More_Flexible\" >How To Make Your Back More Flexible<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Chest_To_Knee_Stretch\" >Chest To Knee Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Scorpion\" >Scorpion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Cobra\" >Cobra<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Spine_Extension\" >Spine Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Childs_Pose\" >Child\u2019s Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Inverted_Hamstring_Stretch\" >Inverted Hamstring Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Flexible_Back_Exercises\"><\/span>Flexible Back: Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Data from the American Chiropractic Association (ACA), shows that Americans spend at least $50 billion every year due to low back pain (<\/span><a href=\"https:\/\/www.acatoday.org\/Patients\/What-is-Chiropractic\/Back-Pain-Facts-and-Statistics\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This is a cost that you might avoid simply by developing a flexible back.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flexible_Back\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Exercises to develop <a href=\"https:\/\/betterme.world\/articles\/oblique-stretches\/\">back flexibility<\/a> will help ease the tension in your back and make you more agile. Flexibility can help ease back pain and prevent unexpected injuries, whether you\u2019re 15 years of age or approaching 60.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, you need to understand what makes your back flexible so you can do the right exercises properly.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_Your_Back_Flexible\"><\/span><b>What Makes Your Back Flexible<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Basically, &#8220;back flexibility&#8221; refers to your ability to move your lower back joints, spine, and back muscles through their complete range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Several factors make your back flexible.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Age\"><\/span><b>Age<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re young, your body tissues will be more pliable and flexible. At that stage, you\u2019re less likely to develop chronic injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, your body naturally dehydrates and stiffens as you get older (based on the findings of The Fels Longitudinal Study reviewing the total body water content of 18- to 64-year-old white adults) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0085253815462829\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This makes you less flexible.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-is-the-impact-of-age-on-flexibility\/\">What Is The Impact Of Age On Flexibility?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flexible_Back\"><img decoding=\"async\" class=\"aligncenter wp-image-31616 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1024x576.png\" alt=\"flexible back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Active_Lifestyle_For_A_Flexible_Back\"><\/span><b>Active Lifestyle For A Flexible Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Generally, people who have an active lifestyle tend to have more flexible backs than people who live sedentary lifestyles. Therefore, exercise plays a critical role in maintaining a flexible back, as revealed in a study of the effects of exercise on fatigue and physical limitations in people with rheumatic diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4644863\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t exercise, your muscles may lose their elasticity, which affects flexibility.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Healthy_Muscle_Fiber\"><\/span><b>Healthy Muscle Fiber<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Obviously, injured muscles will reduce your back flexibility. On the other hand, healthy muscles are more elastic and increase the range of motion of your spine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, would a stronger back mean less flexibility?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, you won\u2019t lose flexibility if you move your spine through the full range of motion when developing your muscles. Only when you perform strength training workouts poorly will your flexibility be affected.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Connective_Tissue\"><\/span><b>Connective Tissue<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your connective tissue is another key part of a flexible back (<\/span><a href=\"https:\/\/www.yogajournal.com\/practice\/what-science-can-teach-us-about-flexibility\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Connective tissue not only binds muscle fibers together, but also encapsulates them while networking with other organs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other aspects that affect flexibility include your stretch reflex and autonomic (involuntary) nervous system.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flexible_Back\"><img decoding=\"async\" class=\"aligncenter wp-image-31490 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852-1024x576.png\" alt=\"flexible back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Make_Your_Back_More_Flexible\"><\/span><b>How To Make Your Back More Flexible<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to know how to make your back flexible fast, one of the most effective ways is <a href=\"https:\/\/betterme.world\/articles\/why-does-stretching-feel-good\/\">stretching<\/a> exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching your back can produce multiple benefits including (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/5107\/top-10-benefits-of-stretching\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">easing low <a href=\"https:\/\/betterme.world\/articles\/kettlebell-back-workout\/\">back<\/a> pain<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">reducing tension in your muscles<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">improving your range of motion<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">enhancing posture<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">keeping your spine healthy<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To get those benefits, try out these stretches for your back to make it flexible.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flexible_Back\"><img decoding=\"async\" class=\"aligncenter wp-image-32002 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3-1024x576.jpg\" alt=\"flexible back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest_To_Knee_Stretch\"><\/span><b>Chest To Knee Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just like many stretches, this <a href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\">workout<\/a> doesn\u2019t need any equipment. All you need is a bit of floor space.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/5-simple-stretches-relieve-low-back-pain-ncna1098581\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by lying on your back.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend both your knees while keeping your feet on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stretch out both hands and grab your right knee.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pull the right knee to your chest slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold the knee close to your chest before releasing it slowly back to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternate with the left knee.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Due to the simplicity of this workout, you can conveniently do it even at work, if you can get some free space in an office.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or you may do it as a quick workout just before you leave for work or when you\u2019ve just come back from the office. It will certainly help relieve the stress you\u2019ve accumulated throughout the day.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Scorpion\"><\/span><b>Scorpion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The scorpion ranks among the best tension relieving workouts to make your back flexible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you try it, you\u2019ll feel such tension relief that you might want to lie on the same spot for a little longer, just to enjoy the feeling.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do it (<\/span><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/scorpion\/ss-BBtOkYY\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by lying on your stomach.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your feet fully extended and together, and your arms on your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While twisting your hips, lift your right leg up and cross it over the left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you touch the floor with your right foot, hold that position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slowly return to the original position and alternate with the opposite leg.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Although this exercise might seem quite simple, take note that it involves rotation of your spine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, if you have back problems, you should probably skip this workout. Twisting your spine when having back problems will put you at risk of developing sacroiliac instability, a herniated disc, or other injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your back is not particularly flexible, make sure to warm up before this exercise, so your back can be more pliable.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/groin-stretches\/\">Perform These Groin Stretches To Improve Flexibility<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flexible_Back\"><img decoding=\"async\" class=\"aligncenter wp-image-31437 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915-1024x576.png\" alt=\"flexible back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3915.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cobra\"><\/span><b>Cobra<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Sanskrit name for this exercise is Bhujangasana.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It doesn\u2019t just boost your back flexibility, but also exerts your shoulders and chest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to do it right (<\/span><a href=\"https:\/\/www.msn.com\/en-ph\/health\/exercise\/yoga\/cobra-pose\/ss-BBtOsBV\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by lying on your stomach with your feet fully extended and slightly apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend your arms and place them beneath your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While keeping your elbows close to your body, pull your chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend your arms to the degree that you\u2019re comfortable with.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold that position while you take deep breaths.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When doing these exercises, you shouldn\u2019t try to compare your performance with someone else. Slight differences in anatomical structures may impact performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, you may have longer\/ shorter arms compared to someone else. Or your torso may be shorter or longer. This will influence how far you can extend your arms to fully stretch your spine.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flexible_Back\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flexible_Back\"><img decoding=\"async\" class=\"aligncenter wp-image-32001 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-1024x576.jpg\" alt=\"flexible back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Spine_Extension\"><\/span><b>Spine Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The spine extension has some similarities to the cobra, but here you won\u2019t use your arms to lift your chest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps (<\/span><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/spine-extension\/ss-BBtOnoz\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by lying facing down with both your legs and arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your legs together and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Without using your arms for support, lift your chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With your chest still up, also lift your legs up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold that position before returning your chest and legs back down.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Although you don\u2019t need too much space for these kinds of exercises, you do need a bit of free space when doing it at home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That may mean rearranging your furniture in a way that leaves some space for your workouts (if you don\u2019t have a spare room). A prearranged space is better than having to move around your sofa or dining table every time you need to exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Childs_Pose\"><\/span><b>Child\u2019s Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The child\u2019s pose is another exercise that can be both enjoyable and relaxing. It puts you in a position where your body feels quite comfortable yet effectively stretching your back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to do it right (<\/span><a href=\"https:\/\/www.msn.com\/en-us\/health\/wellness\/5-stretches-that-will-finally-ease-your-lower-back-pain\/ar-AAHJirI\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a tabletop position, having your knees and the palms of your hands on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As you drop your head, push your hips back and toward your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You\u2019ll get to a position where you\u2019re sitting on your heels and your hands are extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When you get to that position, hold the stretch for 30 seconds.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been wondering about, \u201chow to be more flexible in my legs and back at 55 years old\u201d then this is the solution. You can do this workout quite comfortably even at an advanced age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you do these workouts, remember that your body works differently from a machine. A machine like your laptop can be repaired simply by replacing a dead hard drive with a new one. However, you can\u2019t really take out and replace most body parts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, it\u2019s better to be cautious and avoid injuries, rather than excessively overexerting yourself. If you injure your limbs, there\u2019s no replacement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take things slowly and only do what you can handle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flexible_Back\"><img decoding=\"async\" class=\"aligncenter wp-image-31234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-1024x576.jpg\" alt=\"flexible back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Inverted_Hamstring_Stretch\"><\/span><b>Inverted Hamstring Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The inverted hamstring stretch will challenge your ability to balance while exerting your hamstrings and back muscles. Your core muscles will get a good workout too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do the exercise properly (<\/span><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/inverted-hamstring-stretch\/ss-BBtOaby\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by standing firmly, making sure that you have a very stable posture.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your feet should be hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now you need to raise your arms fully extended, either to the side or in front.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your arms will provide some balance when you eventually stand on one leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your back straight as you lower your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">In the meantime, raise your left leg fully extended and behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get your body to a position where your leg and torso are horizontal.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alternate with the right leg.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">As you may already know, these exercises will help you only if you do them consistently. However, many people often lose interest along the way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can try to counter that by giving yourself incentives that make you look forward to the workouts. For example, have a delicious healthy snack only after the workout. There\u2019s a whole range of options to choose from, including: blueberry muffins, acai smoothies, almond date truffles, and coconut yogurt with mango chunks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just make sure not to overeat after the workout.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">By regularly utilizing these exercises to get a flexible back, you\u2019ll eventually make your body less rigid.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In turn, that will enable you to perform even more demanding tasks than what you thought possible. You might be able to lift weights which was previously borderline unfathomable. Perhaps, you\u2019ll even develop the agility and coordination to dance.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flexible_Back\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Flexible_Back\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe | Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/5-simple-stretches-relieve-low-back-pain-ncna1098581\"><span style=\"font-weight: 400;\">5 simple stretches to relieve low back pain<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nbcnews.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-us\/health\/wellness\/5-stretches-that-will-finally-ease-your-lower-back-pain\/ar-AAHJirI\"><span style=\"font-weight: 400;\">5 Stretches That Will Finally Ease Your Lower Back Pain<\/span><\/a><span style=\"font-weight: 400;\"> (2019, msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.acatoday.org\/Patients\/What-is-Chiropractic\/Back-Pain-Facts-and-Statistics\"><span style=\"font-weight: 400;\">Back Pain Facts and Statistics<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., acatoday.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-ph\/health\/exercise\/yoga\/cobra-pose\/ss-BBtOsBV\"><span style=\"font-weight: 400;\">Cobra Pose<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4644863\/\"><span style=\"font-weight: 400;\">Effects of exercise on physical limitations and fatigue in rheumatic diseases<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/inverted-hamstring-stretch\/ss-BBtOaby\"><span style=\"font-weight: 400;\">Inverted Hamstring Stretch<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/scorpion\/ss-BBtOkYY\"><span style=\"font-weight: 400;\">Scorpion<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.msn.com\/en-us\/health\/exercise\/strength\/spine-extension\/ss-BBtOnoz\"><span style=\"font-weight: 400;\">Spine Extension<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., msn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/5107\/top-10-benefits-of-stretching\/\"><span style=\"font-weight: 400;\">Top 10 Benefits of Stretching<\/span><\/a><span style=\"font-weight: 400;\"> (2014, acefitness.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0085253815462829\"><span style=\"font-weight: 400;\">Total body water data for white adults 18 to 64 years of age: The Fels Longitudinal Study<\/span><\/a><span style=\"font-weight: 400;\"> (1999, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.yogajournal.com\/practice\/what-science-can-teach-us-about-flexibility\">What Every Yogi Needs to Know About Flexibility<\/a> (2018, yogajournal.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Flexible Back: Exercises Data from the American Chiropractic Association (ACA), shows that Americans spend at least $50 billion every year due to low back pain (3). This is a cost that you might avoid simply by developing a flexible back. Exercises to develop back flexibility will help ease the tension in your back and make [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10502,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[142,52],"tags":[],"coauthors":[100,45],"class_list":["post-5701","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Flexible Back: Exercises To Release Built Up Tension And Regain Your Agile Bendiness - BetterMe<\/title>\n<meta name=\"description\" content=\"Some of the best flexible back exercises for agility include the cobra, and more. If you wish to find out how to bring back your elasticity, read on!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Flexible Back: Exercises To Release Built Up Tension And Regain Your Agile Bendiness\" \/>\n<meta property=\"og:description\" content=\"Some of the best flexible back exercises for agility include the cobra, and more. If you wish to find out how to bring back your elasticity, read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/flexible-back\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Flexible-Back.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"A. Porter, BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter, BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/flexible-back\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Flexible Back: Exercises To Release Built Up Tension And Regain Your Agile Bendiness\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/flexible-back\/\"},\"wordCount\":1843,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Flexible-Back.jpg\",\"articleSection\":[\"Back Workouts\",\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">Flexible Back: Exercises<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Data from the American Chiropractic Association (ACA), shows that Americans spend at least $50 billion every year due to low back pain (<\/span><a href=\\\"https:\/\/www.acatoday.org\/Patients\/What-is-Chiropractic\/Back-Pain-Facts-and-Statistics\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This is a cost that you might avoid simply by developing a flexible back.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Exercises to develop <a href=\\\"https:\/\/betterme.world\/articles\/oblique-stretches\/\\\">back flexibility<\/a> will help ease the tension in your back and make you more agile. Flexibility can help ease back pain and prevent unexpected injuries, whether you\u2019re 15 years of age or approaching 60.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">First, you need to understand what makes your back flexible so you can do the right exercises properly.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Makes Your Back Flexible<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Basically, \\\"back flexibility\\\" refers to your ability to move your lower back joints, spine, and back muscles through their complete range of motion.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Several factors make your back flexible.<\/span>\\r\\n<h3><b>Age<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">When you\u2019re young, your body tissues will be more pliable and flexible. At that stage, you\u2019re less likely to develop chronic injuries.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, your body naturally dehydrates and stiffens as you get older (based on the findings of The Fels Longitudinal Study reviewing the total body water content of 18- to 64-year-old white adults) (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0085253815462829\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This makes you less flexible.<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><st ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/flexible-back\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/flexible-back\/\",\"name\":\"Flexible Back: Exercises To Release Built Up Tension And Regain Your Agile Bendiness - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/flexible-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Flexible-Back.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Some of the best flexible back exercises for agility include the cobra, and more. 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If you wish to find out how to bring back your elasticity, read on!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Flexible Back: Exercises To Release Built Up Tension And Regain Your Agile Bendiness","og_description":"Some of the best flexible back exercises for agility include the cobra, and more. If you wish to find out how to bring back your elasticity, read on!","og_url":"https:\/\/dev.betterme.world\/articles\/flexible-back\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Flexible-Back.jpg","type":"image\/jpeg"}],"author":"A. Porter, BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter, BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/flexible-back\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/flexible-back\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Flexible Back: Exercises To Release Built Up Tension And Regain Your Agile Bendiness","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/flexible-back\/"},"wordCount":1843,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/flexible-back\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Flexible-Back.jpg","articleSection":["Back Workouts","Yoga"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">Flexible Back: Exercises<\/h2>\r\n<span style=\"font-weight: 400;\">Data from the American Chiropractic Association (ACA), shows that Americans spend at least $50 billion every year due to low back pain (<\/span><a href=\"https:\/\/www.acatoday.org\/Patients\/What-is-Chiropractic\/Back-Pain-Facts-and-Statistics\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This is a cost that you might avoid simply by developing a flexible back.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Exercises to develop <a href=\"https:\/\/betterme.world\/articles\/oblique-stretches\/\">back flexibility<\/a> will help ease the tension in your back and make you more agile. Flexibility can help ease back pain and prevent unexpected injuries, whether you\u2019re 15 years of age or approaching 60.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">First, you need to understand what makes your back flexible so you can do the right exercises properly.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Makes Your Back Flexible<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Basically, \"back flexibility\" refers to your ability to move your lower back joints, spine, and back muscles through their complete range of motion.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Several factors make your back flexible.<\/span>\r\n<h3><b>Age<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">When you\u2019re young, your body tissues will be more pliable and flexible. At that stage, you\u2019re less likely to develop chronic injuries.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, your body naturally dehydrates and stiffens as you get older (based on the findings of The Fels Longitudinal Study reviewing the total body water content of 18- to 64-year-old white adults) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0085253815462829\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This makes you less flexible.<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><st ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/flexible-back\/","url":"https:\/\/dev.betterme.world\/articles\/flexible-back\/","name":"Flexible Back: Exercises To Release Built Up Tension And Regain Your Agile Bendiness - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/flexible-back\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/flexible-back\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Flexible-Back.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Some of the best flexible back exercises for agility include the cobra, and more. 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