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Simple Stretches For Back Health
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Simple
Stretches
For Back
Health
Increase your back strength and flexibility in only 15 minutes with these simple moves.
BY GELISH
09.04.24

No one knows better than a nail tech, that sitting bent over all day can take a toll on your back, leading to stiffness and discomfort that can affect your overall productivity and well-being. Luckily, you don’t need a lot of time or space to counteract these effects. With just 15 minutes a day, you can incorporate simple back stretches to relieve tension and boost your energy levels. Here’s a quick guide to some effective stretches you can do, even in the salon.

Seated Cat-Cow

This stretch is a great way to mobilize your spine and ease back tension without having to leave your chair.


  • Sitting on the edge of your chair with your feet flat on the floor, place your hands on your knees.
  • Inhale as you arch your back, pushing your chest forward and lift your head towards the ceiling (this is the “cow” position).
  • Exhale as you round your back, tucking your chin towards your chest and pulling your navel in towards your spine (this is the “cat” position).
  • Repeat this motion slowly for 1-2 minutes.

Seated Forward Bend

This stretch targets the lower back and helps release any built-up tension in your lumbar region.


  • Sitting on the edge of your chair with your feet flat on the floor, hip-width apart, slowly bend forward at the hips, letting your torso drape over your thighs.
  • Allow your arms to hang down towards the floor or rest them on your shins.
  • Hold the position for 30 seconds, breathing deeply, and then slowly roll back up to a seated position. Repeat once more.

Seated Spinal Twist

The spinal twist helps to stretch and lengthen the muscles supporting your spine, providing relief from sitting for long periods of time.


  • Sitting with your back straight and feet flat on the floor, place your right hand on the back of your chair and your left hand on your right knee.
  • Allow your arms to hang down towards the floor or rest them on your shins.
  • Hold the position for 30 seconds, breathing deeply, and then slowly roll back up to a seated position. Repeat once more.

Shoulder Blade Squeeze

This stretch is great for counteracting the hunching posture that often comes with pedicures.


  • Standing with your feet hip-width apart, clasp your hands behind your back and straighten your arms.
  • Squeeze your shoulder blades together, opening up your chest.
  • Hold this position for 10-15 seconds, and then relax. Repeat 3 times.

Neck and Upper Back Stretch

Relieve the tension that builds up in your neck and upper back with this simple stretch.


  • Sitting tall in your chair, place your right hand on the back of your head.
  • Gently pull your head towards your right shoulder, stretching the left side of your neck.
  • Hold for 15-20 seconds, then switch sides. Repeat once more on each side.

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The next time you feel stiffness creeping in, take a 15-minute break and try these stretches to rejuvenate your body and boost your productivity. Your back will thank you!

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