How to do a Supine Back Stretch

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Supine Back Stretch

Sets Logged
511,713
Popularity Rank
307th
Difficulty
Beginner
Lower Back Strength
84 mSCORE 18th
Equipment Required
    Bodyweight-only

Target muscles worked

Primary Muscles
Lower Back
Secondary Muscles
Abductors, Glutes

Instructions for Proper Form

Supine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.

  1. Lie flat on your back with you legs extended and palms facing the floor with your arms at your sides.
  2. Bend your left knee and bring left leg overtop of your right leg until your knee reaches the ground and you feel a comfortable stretch in your lower back on the left side.
  3. Hold the stretch for 15-30 seconds and repeat with the opposite side.

Alternative Exercises to Supine Back Stretch

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    Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

  2. 2. Seated Twist

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    Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

  3. 3. Lower Back Stretch

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    Lower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.

  4. 4. Cat Cow

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    Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

  5. 5. Hip Hinge

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    Hip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.

  6. 6. Fan Stretch

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    9.1 mSCORESWAPPED 69 TIMES

    Fan Stretch is a flexibility exercise that targets the muscles in your legs and lower back. By slowly reaching forward and sweeping your arms in a fan-like motion, you can effectively stretch out these muscle groups. This is a great way to improve overall flexibility and mobility, especially for athletes who need a full range of motion in their lower body.

  7. 7. Dead Hang

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  8. 8. Foam Roll Lower Back

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    Foam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.

  9. 9. PVC Windmill

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    PVC Windmill is a bodyweight exercise that primarily targets the obliques and shoulders. By holding a PVC pipe overhead and performing a side bend, you engage your core and improve shoulder mobility. The PVC pipe adds a bit of resistance and helps maintain proper form. This exercise is great for enhancing stability and flexibility in your core and shoulders.

  10. 10. Back Extensions

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