Back stretcher workout at home

Staying at home can take a toll on your back and posture. Couch time doubles, and if you're working from home, the chances are that your chair is not 100% suitable for an eight-hour work journey. 

Today we bring you a back stretcher workout to tackle that. Consisting of six exercises that you can perform for 15 or 20 seconds each, with 10 seconds rest in between. Perform it at your own rhythm and according to your capabilities. 

Back stretcher workout at home

Don't forget to properly warm-up before you start. Don't stress, just stretch. 

Liked our back stretcher workout? Check all our previous home workouts here.

Child's pose

• Kneel on the floor or a mat. Make sure your toes are together and your knees hip-width apart. Inhale and rest your palms on your thighs.
• While exhaling, lower the torso between your knees. Extend your arms alongside, palms facing down. Shoulders relaxed toward the ground. Stay there. 

Lying knee to chest 

• Lie on your back. Knees bent and feet flat on the floor. 
• Bring one leg up and then the other, as you clasp your wrists just below the knees. 
• Use your hands to pull your knees towards you.
• Relax your legs and lower back — it reaches more parts of the lower back if done like this. 

Lying spinal twist 

• Lie on your back. Knees bent and feet flat on the floor and arms at your side. 
• Bring one leg up and then the other, both knees in your chest, hands clasped around them. 
• Extend left leg, keeping the right leg and respective knee close to the chest. Stretch the right arm out on the floor, at shoulder-height and palm facing down. 
• Move your hips to the right. Put your left hand on the outside of the right knee. Drop the right knee over the left side of your body. 
• As you do this, turn your head to the right, with shoulder blades pressing the floor and let the gravity guide your knees toward the floor. 
• Repeat on the other side. 

Glute bridge

• Lie down, face-up on the floor. 
• Bend your knees and keep your feet flat on the ground — arms should be at your side with palms down. 
• Lift your hips off the ground. Your knees, hips and shoulders should form a straight line. 
• Squeeze the glutes and keep your abs tight. Hold it and slowly go back down. Repeat.

Cat-cow stretch 

• Kneel on the floor or an exercise mat. Knees and feet hip-width apart and with toes pointing for your body. 
• Place your hands on the floor or mat, under your shoulder at shoulder-width. 
• Engage your core. 
• Cat: Exhale and contract your abs, pushing the spine up and holding that position. Your head should fall in the direction of your chest. Hold
• Cow: Let your stomach fall towards the floor disengaging the abs and letting the shoulder blades fall too. Hold. 
• Repeat. 

Sun-salutation 

If you don't want to go with all the sun-salutation, you can perform the upward facing dog only: 

• Lie on your stomach with legs stretched behind you and tops of the feet on the ground. Hand on the mat just behind your shoulders and close to you. 
• Engage your legs. 
• Bring your chest forward and then up. Use the palms to help you. 
• Straighten your arms and continue to press.
• Always look forward. 
• Hold there.