Spinal stretches to perform while you strength train.

I think we can agree that the squat and deadlift put severe stress on the spine. To alleviate the stiffness of your spine and align it as well, do these stretches.

First stand with feet shoulder width apart with the knees partially bent enough where you can sink your upper body between your legs. Now bend over at the waist gently to feel a gentle pull on your lower spine. Don't yank on the lower back however as it will end up injuring the lower back.

The next stretch is stand with feet shoulder width apart about three to four feet away from a wall and bend backwards so you can catch yourself on the wall behind you with your hands. Gently push your pelvis out and try to slowly arch your lower back to the ceiling. As you get more and more flexible, you'll be able to stand further away from the wall and put your back in a more severe arch.


I never do these stretches without being warm and sweaty. The only time I do them is if after performing a squat or deadlift and I feel a couple of my vertebrae are misaligned. I also do them after taking a hot shower when my body and muscles are relaxed and warm.