HomeBack stretches at home

No equipment

Back stretches at home with pictures.

A simple no-equipment sequence you can do on a mat or firm surface. The exercises come from the app and are shown with illustrated steps.

See stretch routineInstall Android app

12 minute sequence

No-equipment back stretches

Use comfortable holds and move slowly between exercises.

Knees to chest

Knees to chest

Hold 5 seconds each side, up to 5 repetitions.

Back stretch

Back stretch

Roll knees slowly to one side and hold 10 seconds. Repeat 3 times each side.

Hamstring stretch

Hamstring stretch

Straighten the knee as far as comfortable and hold 20 seconds.

Cat pose

Cat's pose

Repeat 10 slow reps on all fours.

Chest stretch

Chest stretch

Stand in a corner or doorway area and hold a mild stretch for 20 seconds.

No-equipment does not mean no limits. Stop if symptoms increase.