Before beginning the back slump stretch, warm up the back by doing a short series of slow twists, holding the position for a few seconds, then twisting to the opposite side.c Warming up before performing the stretch will help to prevent any strains or injuries that can occur as a result of overstretching or incorrect positioning.c

Begin the back slump stretch by positioning yourself on the floor, on all fours. Be sure that your weight is distributed evenly between your hands and knees. Allow your back to slump toward the floor, focusing on pulling the navel downward. Once you have achieved a comfortable stretch, hold the position for 20 seconds. Return the back to the resting position and repeat the stretch until the series is complete.c c

Once you have completed your back slump stretch series, finish by doing a few cool down stretches. You can repeat the back twists you used to warm up, or bend over and reach toward your toes, holding the position for a few counts. A light cool down will work to prevent cramping in the lower back from the back slump stretches.c