Updated June 09, 2015.

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

This back stretch is done on your hands and knees. It involves alternating between arching your back and rounding it, and targets your abdominal and back muscles.

If you have back pain, check with your doctor or physical therapist before attempting this back stretch. Your back problem may have either an extension bias (symptoms may worsen when you round) or a flexion bias (symptoms may worsen when you arch), and your health provider is in the best position to modify the exercise or to give you an alternative suitable to your condition.

Difficulty: Easy

Time Required: 3 min

Here's How:

1. Start Position: Get onto your hands and knees. Your shoulders should be directly over your wrists, and your hips should be directly over your knees.
   Pull your shoulder blades down your back. Imagine there's a string running the length of your spine. The string begins at the top of your head and ends at your tail bone. Inhale, then exhale, and imagine the string is being pulled in opposite directions. This should give you a lengthening feeling through your spine. Repeat the breathing and imagining two more times. Congratulations! You're in alignment and ready for a good back stretch.
   
2. Round Your Back: Inhale, then exhale, and while pressing your knees and hands into the floor, begin to round your pelvic bone under. It's important to start the action from your pelvic bone and not your back. Allow your spine to follow and your upper body to also round. Let your head relax and drop.
   Don't worry about how far you go, especially at first. Just make sure you're not in pain when you do the back stretch. Over time, the tension will work itself out and you'll be able to go further.
   

1. Arch Your Back: Inhale, then exhale, and while gently pressing down into your knees and hands, think about the imaginary string that runs from your tail bone to your head. Imagine the string lengthening in opposite directions again. At the same time, remember to descend your shoulder blades down your back. Let the imaginary lengthening take you from the rounded position to the neutral, start position. Continue past the start position to an arched position. Remember to work within the limits your back condition comfortably allows. Only arch as much as you can without pain.
2. Repeat: Repeat this exercise 3-5 times and then return to the neutral starting position.

Tips:

1. Back tightness may limit how far you go with this exercise, especially when you first try it. With time and practice, you'll likely develop the flexibility you need to move with an integrated spine, increase the distance you can go.

What You Need:

• A firm, level surface to lie on.