If your back feels stiff from sitting all day, lifting, or just… life, you’re not alone. At Made Possible Personal Training in St. Petersburg, we hear it all the time from our clients over 40 who want to move better and feel better—without pain holding them back.
Tight backs usually aren’t just a “back” issue. They’re connected to how we sit, how we move, and what we’re not stretching enough. These three moves target the muscles and joints that tend to tighten up the most. Try them at home or add them into your warm-up next time you hit the gym.
1. Prone Scorpions
This one’s a game-changer for people who feel locked up in the hips or spine. Lie face down with arms out wide, then reach one foot across your body toward the opposite hand. It opens up your hip flexors, obliques, and mid-back—perfect for undoing that hunched-over posture.
2. QL Stretch
The quadratus lumborum (QL) is a deep muscle in your lower back that often gets tight from sitting unevenly, favoring one side, or just plain bad posture. Stretching it can create space in your spine and help relieve lingering stiffness in the lower back.
3. Side-Lying Rainbow
Lie on your side with knees bent and arms stacked. Slowly arc your top hand across your body in a big rainbow shape. This opens up the thoracic spine, chest, and shoulders, everything that gets tight when you’re rounded forward.
These aren’t just feel-good stretches. They’re mobility tools that support your training, your posture, and your quality of life.
Want help building a body that moves better, not just looks stronger?
Come train with us at Made Possible Personal Training in St. Pete. We specialize in semi-private personal training for adults 40+, focusing on strength, mobility, and injury recovery.
Call 727-537-9854 or book your first session here. Your back will thank you.