Whether you play sports or are enjoying outdoor activities it’s important to stretch your back afterwards to avoid soreness and strains. Intermountain TOSH certified athletic trainer says people often overlook stretching after an activity but it can have a positive impact on how you feel the next day. McFarlane suggests doing the following stretches after a strenuous activity to help feel better and avoid injuries.

1) Cat to Cow Stretch:

1. Start on your hands and knees.
2. Press your hands into the ground spreading your shoulder blades as far apart as possible and tucking your tail bone underneath you.
3. Reverse the stretch by slightly arching your low back, squeezing your shoulder blades together and tilting your head up slightly.
4. Move back and forth between these two positions until you feel looser throughout your spine.

2) Child’s Pose:

1. Start on your hands and knees.
2. Toes pointed, touch your toes together and spread your knees a bit wider then sit your hips back on your heels.
3. Walk your hands forward and drop your chest towards the ground, head through your biceps.
4. Place one hand on the back of your head and then try to lift your elbow as high as you can by rotating your upper back.
5. Do several reps on one side breathing in, the breathing out as you open up.
6. Switch sides when it starts to feel easier/you can get further in the rotation.

3) Figure 4 Stretch:

1. Start by laying down on your back.
2. Cross one ankle over the top of your other knee.
3. Bring your legs in toward your body grabbing behind the knee of the leg that is straight.
4. One hand should be going through the hole that was created by crossing your ankle over.
5. Then bring your knee/legs as close to your chest as you are comfortable while pressing the knee of the leg that is crossed away from your body.
6. You should feel the stretch in the buttocks area of the leg that is crossed over.
7. Switch sides when this area starts to feel looser.