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Back Exercise - Try A Back Exercise Series
Back Exercise - Try A Back Exercise Series
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Experts often tout back exercise as the best way to manage pain. But many people don't know where to start. How can you get your back strong without
hurting it in the process?
First, get your doctor's okay to exercise. Also, seeing a licensed physical therapist may get you started exercising in a way that is safe and effective for your
back. After that, the key is to approach gently, work at your level of strength and flexibility and choose moves that are known to have beneficial effects on
back health.
Here is a beginner's back exercise routine often given to back pain patients.
Related:
Exercising With Back Pain
1. Arm Overhead Upper Back Stretch and Core Strengthener
This simple movement is more than a stretch. Concentrate on keeping your rib cage stationary as you raise your arms, and you'll
work your upper core muscles.
Auremar
Lie down on your back. Bend your knees and put your feet flat on the floor. Your arms should be down by your side. Gently reach
your fingertips away from your head and slide your shoulders down your back. Try to keep the front of your shoulders wide as you
reach.
Lift your arms slowly until they are all the way over (or as far as you can go). As you move your arms, keep the ribs in the same
position as they were when you started. This is what will strengthen your core. Bring your arms back down slowly.
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2. Pelvic Tilts
Often the first exercise taught to back pain patients in physical therapy, pelvic tilts get your spine moving.
Lie on the floor with your knees bent and feet flat. Initiate the pelvic tilt movement as you exhale. Tilt the bottom of your pelvis
toward your head. This part of the action will likely result in a slight rounding of your low back. Next, inhale and tilt the bottom of
your pelvis away from your head. This part of the movement most likely will result in a slight back arch.
NOTE: This is not about forcing your back into position. Check your tension as you do the pelvic tilts. Putting too much effort into
the action may negate the exercise's benefits.
Related:
About Pelvic Tilts
Yogic Pelvic Tilts
Pelvic Floor Strengtheners
Slowly reverse what you just did. First, gently bring your upper back down, next your shoulders and finally your head. Keep your
stomach pulled in as you lower.
You can cross your arms in front of your body, put your hands behind your head (elbows bent), and/or lift your head and shoulders
off the floor for more challenge.
Related:
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The 6 Abdominal Muscles
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Core Strength
Come back down slowly as you exhale. Bring your shoulder back first, then your neck and finally your head.
The obliques enable you to twist and tilt your spine, and they help stabilize the core.
Related:
Internal Obliques
External Obliques
5. Glute Bridge
If you are interested in strengthening your back, a key lower back exercise to include in your routine is the abdominal bridge. Here's
how to perform this important core strengthener.
Lie on your back with your knees bent and feet flat on the floor. Your arms should be straight down by your side. They'll stay that
way throughout the exercise. Press your feet into the floor and lift your posterior up. At first, taking your hips high is not as
important as doing the exercise with good technique. Stay up for one inhale. Then exhale and lower your body back to the ground.
Denisav
Repeat several times. Each time, try to go a little higher and stay up a little longer. (Remember to keep breathing!
Related:
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6. Leg Extension
Core strengthening exercise programs almost always include some type of leg extension work. Leg extension exercises work your
abdominals, especially the transverse abdominal, which helps stabilize your back.
Lie on your back. Bend your knees and place your feet flat on the floor. Your arms should be down by your sides at first.
Leaving one foot on the floor, flex the other leg toward your body. Slowly place the bent leg back down on the floor. Repeat with the
other leg.
Enjoylife2
Progress this exercise by lifting the other leg up before you finish placing the bent leg back on the floor. As you get stronger, you
can put your hands behind your head with your elbows bent. For even more challenge, lift your head and shoulders off the floor.
Maryna Velychko
Next, try lifting your right leg as you inhale. Again, keep your trunk steady. Legs are heavier than arms, so this may be more
challenging, particularly at the moment your leg first touches the floor. Repeat with the other leg.
The most advanced version of the bird dog is to lift opposite arm and leg at the same time.
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joint problems. If you are unsure as to whether exercising in the prone position is right for you, consult your doctor before trying this.
Lie prone and place your forehead on the floor with forearms on the floor beside you.
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Exhale and push your trunk up by pressing onto your forearms. Come to rest on your forearms with elbows bent. If you're strong
enough, try pressing all the way up. Hold the position for between 5 to 30 seconds. Slowly lower yourself down to the start position.
Repeat this back extension sequence 3-5 times.
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Extension Bias
Lorenz Timm
Stay in this position and just breathe. You'll likely feel the stretch. Enjoy! Turn your head in the other direction and look at your
hand. To return to the start position, bring either your head back first, or your hips and legs first. Try to use your pelvis to leverage
the weight of your legs, rather than the other way around. This gives you extra strengthening work in your oblique abdominal
muscles.
Repeat the back twist 3 to 5 times to start. Over time, you can build up the number of reps you do.
Related:
Easy Yoga Twist
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