The human back is a large, complex structure, according to Dr. A. Michael A. Adamec, who owns the chiropractic clinic Adamec Chiropractic, located in Rotterdam. Dr. Adamec adds that the human back consists of bone, muscle, tendons, ligaments, nerves, and blood vessels that range from the neck all the way to the buttocks. The anatomy of the back provides flexibility and support to other parts of the body which include the head and torso. Most importantly though, Dr. Adamec explains that the back is the home of the spinal cord, which acts as the main support of our body.
Because of how important and large the back is, stretching and strengthening it is imperative, especially the older we become. But the difficult part is finding the right exercises and performing them properly to avoid injury. With that said, I knew the best way to identify the right exercises and stretches was to consult the experts in this matter.
Dr. Chad Ellis, a chiropractor from Brampton, Canada, and Tomasz Holubiczko, a personal trainer at System Fitness located in Toronto, Canada spoke exclusively with Providr about the best and easiest exercises to strengthen and stretch your back.
1. Head-to-Toe Stretch: Dr. Ellis explained in a phone interview: “You are never supposed to stretch your back when you first wake up in the morning. You need to ease your body into the day first and if you stretch your back when your body is cold, you risk injuring yourself.” With that said, Tomasz added: “Warm muscles are more elastic hence they stretch better and the risk of pulling a muscle is reduced to a minimum.” I asked Tomasz what he thought would be an easy stretch for the lower back, he advised that everyone should do a head-to-toe stretch for 20 seconds. To perform this exercise, stand up straight, and slowly bend your back and try and touch the tip of your toes with your hands.