Back stretches are crucial to help improve your posture and avoid muscle soreness after training.
Put both arms straight above your head and hold your left hand with your right. Lean your body over to the right. Roll your upper body forwards until you feel the stretch in the middle of your back. Stretch for ten to 20 seconds and repeat two to three times.
Bottom to heels stretch
Kneel on all fours, with your knees under your hips and your hands under your shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows. Slowly take your bottom backwards, maintaining the natural curve in your spine. Hold the stretch for one deep breath and return to the starting position. Repeat eight to ten times.
Lie on your back, keeping your knees bent and together. Keep your upper body relaxed and your chin tucked in. Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position. Repeat eight to ten times on each side.
Lie on your stomach, and prop yourself up on your elbows, lengthening your spine. Keep your shoulders back and your neck long. Arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for five to ten seconds, then repeat eight to ten times.