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How can I stretch my back, glutes and hamstrings?

The full back stretch will help you stretch all three areas of the back (upper, middle and lower back). Begin by sitting on the ground, legs out in front. Place one leg crossed over the opposite extended leg. Rotate your trunk towards the bent leg, creating a stretch. Perform in both directions for 1-2 repetitions of 30 second holds.  Make sure you continue breathing for this entire exercise and keep your torso as tall as possible.  You should increase the range of motion you are stretching very slowly by crawling your hand on the ground behind your back inch by inch until you reach your end point.

Continue Learning about Stretching

Do I have to do cardio to warm-up?
National Academy of Sports MedicineNational Academy of Sports Medicine
No, you do not have to do cardio to warm-up before your workout. The purpose of performing a warm-up...
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Yes, it is entirely possible to go too far into a stretch which typically results in a painful pulli...
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How do I stretch my mid-back?
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.