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Anonymous
Sup /fit/

i'm wondering if anyone can tell me some good stretches for center back (areas around the spine) for lower, middle, and upper regions on the back. I've always had trouble getting good stretching in this area. Thanks in advance!
>> Anonymous
Back bridges always stretch out my back. get into one on your palms and feet (flat). Hold for a minute.
It's tiring though.

Bumping for better replies than mine.. I need these kinds of stretches too, I've got bad back pain.
>> Anonymous
>>179539

what about bridging on your head/neck? sorry, wrestlingfag here and i suck at bridges with my hands XD
>> Anonymous
Also a wrestle fag here. I always do bridges on my head to stretch my neck/back. Also i do the bridges where you walk in circles alternating from a front to back bridge.

Also do the stretch where you put ur feet over ur head, and have ur toes touch the ground behind ur head. That stretches the lower back pretty well.
>> Anonymous
>>179546
Oh >_< I forgot that, sorry.
Yeah, there is one I do where you put your entire weight on your forehead (in a position where your nose is touching the ground) and your feet are also flat on the ground.
That one is the "next step up" of the one I previously posted.
It will definitely make your back stronger.
>> Anonymous
Try this one, it fucken hurts but.

Sit down, legs out infront with toes pointed up. Put your hands on the ground behind you then put your chin on your chest :)

Another one, lay down, in a sort of T position and put one leg over the opposite side and look the other way your leg is facing.

I hope they make sense.
>> Anonymous
>>179550
(not op)

Thanks, Anon!
>> Anonymous
>>179556
>Sit down, legs out infront with toes pointed up. Put your hands on the ground behind you then put your chin on your chest :)

I do not understand this one. I'm not very flexible, so I'm going to assume I'm not doing it right. Are you supposed to be sitting up or laying down? Should the hands be facing towards your toes, your back, or the sides?

>Another one, lay down, in a sort of T position and put one leg over the opposite side and look the other way your leg is facing.

I used to do this in soccer a while ago. This one cracked my back real nice. :D
>> JESUS
>>179565
The cracking relaxes me. :D
>> Anonymous
go through the whole "Dog" series of yoga positions

for exp. Downward dog, Upward dog. Those stretches. They're really good, and relaxing.
>> Anonymous
>>179565

Haha k. I'll try again.

So, sitting on the ground. Legs out infront as though you were going to stretch your hamstrings. Put your arms behind you, palms on the ground, then tuck your chin to your chest.

Hope thats clearer