Stretching is an essential part of fitness routine and can improve your flexibility. Lung and back stretches are great for enhancing flexibility, particularly in the hips and lower back.

These stretches are also helpful in reducing stress and improving posture. In this article, we will discuss the best lung and back stretches for flexibility.

1. Downward-facing dog stretch

Downward-facing dog is an excellent stretch for your hamstrings, lower back, and shoulders. To perform this pose, begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.

Press your palms into the floor and lift your hips up, straightening your legs as much as possible. Your body should resemble an inverted V-shape. Hold the pose for 30-60 seconds, then release. Repeat this stretch a few times.

2. Low lunge stretch

The low lunge stretch is ideal for stretching your hips, thighs, and groin area. Begin in a downward-facing dog pose, then bring your right foot forward, placing it between your hands.

Drop your left knee to the ground, ensuring your right knee is directly above your right ankle. Keep your hands on the ground or lift them up towards the sky. Hold the stretch for 30-60 seconds, then repeat on the other side.

3. Cat-cow stretch

The cat-cow stretch is great for improving flexibility and mobility in your spine. Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.

Inhale as your lift your head and tailbone towards the ceiling, allowing your back to arch, similar to a cat. Exhale as you tuck your chin into your chest and round your back, similar to a cow. Repeat this motion 5-10 times.

4. Standing forward bend stretch

Standing forward bend is another excellent stretch for your hamstrings and lower back. Stand with your feet hip-width apart and fold forward from your hips. Keep your knees slightly bent and let your head and arms hang down towards the floor.

Hold the stretch for 30-60 seconds before slowly lifting back up. Repeat this stretch a few times.

5. Seated forward bend stretch

The seated forward bend stretch is ideal for stretching your hamstrings and lower back. Sit on the ground with your legs extended in front of your body. Inhale as you lengthen your spine, then exhale and fold forward from your hips.

Reach towards your toes or ankles as far as you can comfortably go. Hold the stretch for 30-60 seconds before releasing.

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6. Pigeon stretch

The pigeon stretch is an excellent stretch for your glutes, hips, and lower back. Begin in a downward-facing dog pose and bring your right knee forward towards your right hand. Your right shin should be parallel to the front of your mat.

Slide your left leg back behind you and lower your body down. Hold the stretch for 30-60 seconds before repeating on the other side.

7. Cobra stretch

The cobra stretch is a great stretch for your upper back, chest, and abdominal muscles. Lie on your stomach with your palms flat on the ground next to your shoulders.

Inhale as you lift your head and chest off the ground, straightening your arms and keeping your hips pressed into the ground. Hold the stretch for 15-30 seconds before releasing back down.

8. Child’s pose stretch

Child’s pose is an excellent stretch for your back and hips and is also a great stress-reliever. Begin on your hands and knees, then lower your hips back towards your heels while extending your arms forward on the ground.

Rest your forehead on the ground and hold the stretch for 30-60 seconds.

9. Thread the needle stretch

The thread the needle stretch is a great stretch for your shoulders, hips, and back. Begin on your hands and knees, then slide your right arm under your left arm, allowing your right shoulder to rest on the ground.

Stretch your left arm towards the sky and lower your left hand down to the ground behind you. Hold the stretch for 30-60 seconds before repeating on the other side.

10. Extended triangle pose stretch

The extended triangle pose stretch is beneficial for stretching your hips, inner thighs, and side body. Stand with your feet wider than hip-width apart and turn your right foot out 90 degrees.

Extend your arms out to the sides and reach your right hand towards your right foot, keeping your left arm extended towards the sky. Hold the stretch for 30-60 seconds before repeating on the other side.

Conclusion

Incorporating lung and back stretches into your fitness routine can improve your flexibility and help reduce stress. We have discussed ten of the best lung and back stretches for flexibility in this article.

Always listen to your body when stretching and never push past your limits. If you experience any discomfort, stop the stretch immediately.