Stretches for your back?

[Warpo]

I have been sitting in front of my computer many hours over the last few days programming my butt off. Unfortunatly, I have really bad posture. Now my back is killing me. Anyone know any good stretches to releave the pain from my back?

 

[Deeko]

Don't know if this would help you, but for Vball and Soccer we do the torso twist, which involes sitting, putting one leg out, say the left, and the right foot on the left side of left knee. put left arm on right side of right knee, and twist. streaches the lower back....sorry if that doesnt help.

 

[Futuramatic]

Couple things...

If you are getting a knot up at the base of your neck, do this... take your hand and place it on the opposite shoulder. tilt your heed the other way (away from your hand). this works really well.

Another thing for mid to upper back... get a semi-hard ball (tennis balls work well) put it between your back and the wall and use it to massage your back. If you have someone that can help, lay flat on floor, arms to side, and have them roll it on your back with slight pressure.

Another thing for neck... this sounds stupid, but it works. place your index and middle fingers on your chin. Push back. Hold it for 10 secs. it helps, trust me.

lay on floor and pull knees to chest for mid to lower back.

I cnat think of any others right now... hope those help

 

Physical activity.