3 Standing Stretches to Relax Your Back

Been sitting at your desk for long? Feeling bits of ache, sore or tension along the spine? Here are 3 standing stretches to relax your back which you can do in your office, home or school for quick relief! A little gentle stretching can make a big impact!

The Rag Doll

Gentle elongation of the spine that stretches the hamstrings, ankles, calves and lower back. Releases tension in neck and shoulders. Add a side to side sway in time with your breathing to help you relax.

  • Fold self forwards from the hips
  • Slight bend in knees
  • Hug elbows and keep back straight

The Crescent Moon

Common warm up movement. Provides a deep stretch to the sides of the body. Helps with balance and mobility of the upper body. Adding a slight rotation engages more muscles in the lower back and abs.


  • Stretch hand upwards and interlace fingers
  • Bend sideways comfortably
  • Maintain proud chest with arms behind the ears

The Modified Hands Bound Rising Locust

Deep stretch through the shoulder blades, neck and chest. Add the option of gently micro bending the back to work on spinal mobility and balance.

  • Gaze upwards, digging neck into shoulders
  • Maintain proud chest
  • Roll interlaced hands backwards towards floor

Your back supports the spine and whole body, so taking care of it is kind of important. Sitting less, moving more, stretching and strengthening the back goes a long way. However, if you are having persistent pain in your back, it’s recommended to check with a doctor to make sure nothing more serious is going on.