Back Relaxation

Back Relaxation


This exercise involves lying on your back and consciously relaxing each part of your body, starting from your toes and working your way up to your head. It is a relaxation technique that can help reduce stress and tension in the body.

Muscle Group

Equipment Required

Back Relaxation Instructions

  1. Find a comfortable and quiet place to lie down on your back.
  2. Place a small pillow or rolled-up towel under your neck for support.
  3. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.
  4. Focus on relaxing each part of your body, starting with your toes and working your way up to your head.
  5. As you focus on each body part, tense the muscles for a few seconds and then release the tension, allowing the muscles to relax completely.
  6. Visualize a peaceful scene or repeat a calming phrase to yourself to help you relax even further.
  7. Stay in this relaxed state for as long as you like, enjoying the feeling of calmness and tranquility.
  8. When you are ready to end the exercise, take a few deep breaths and slowly open your eyes.

Back Relaxation Form & Visual

Back Relaxation

Back Relaxation Benefits

  • Reduces tension and stress in the back muscles
  • Improves posture and spinal alignment
  • Increases flexibility and range of motion in the back
  • Relieves back pain and discomfort
  • Promotes relaxation and reduces anxiety

Back Relaxation Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Erector spinae
  • Levator scapulae

Back Relaxation Variations & Alternatives