Ok, so we’ve stretched our ankles and our shoulders/lats in the last two weeks, this time, let’s concentrate on our backs;

Here’s a few different stretches I like to do that promote mobility and flexibility…..here goes;

1.      Stand tall and engage your core so that you are not like a flimsy noodle but are also not rigid! Make sure your shoulders are back and down. (If engaging your core is like greek, ask me on pool side and I’ll talk you through what I mean)

2.      Raise your arms to shoulder height and cross them over like a Cossack – take a note of which arm you place on top. With your arms in this position and your hips facing forwards, turn slowly to one side and then to the other. If one side feels more stiff than the other, do a few extra

3.      Now extend the turn so that you involve your hips in the turn and extend your arms out so that the one to the side you turn to stretches out behind you (still at around shoulder level)

4.      Stand keeping your hips facing forward and raise one arm above your head, gently lean back keeping your eye on your hand, engage your core and return upright – swap arms – this should develop into a smooth leaning back type stretch!

5.      Finally, side bends. Arms by your side. Stay straight so don’t tip forwards or backwards, simply reach down your side and see how far you can reach. Again, do several reps and each time you should get a touch further.

6.      Lie on your tummy, face looking down, forearms on the floor with your hands either side of your head (shoulder width apart). Push your chest gently up away from the floor – but keep looking at the floor – you should feel this in your lower back (baby cobra stretch according to my pilates teacher!)

These stretches will flex your back in several different directions and the usual rules apply, do NOT force the stretches, they may feel a touch uncomfortable but definitely NOT painful!

Enjoy