Back Strengthening Exercises

Great Back Stretches

The Cat

Begin on all fours, hands directly under your shoulders and knees directly under your hips. Inhale as you drop tummy towards the floor and look up over your head. Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in. Move slowly back and forth between these two positions pausing on each pose. Repeat about 5 times.

Lie on back, knees bent, feet flat on floor. Grasp left leg behind the knee/back of thigh and pull knee towards chest. (Right leg may be either bent with foot flat on floor out straight with leg on floor to simultaneously stretch front of right hip) Hold 30 seconds. Switch sides and repeat

Opposite Arm and Leg Extension

Begin on all fours, hands directly under your shoulders and knees directly under your hips. Keep head aligned with spine (to help avoid tilting head, look at floor). Keep buttocks and abdomen tight. Do not arch the back. Lift one arm up and forward until it is level with torso; simultaneously lift the opposite leg in the same manner. Keep arm, spine, and opposite leg aligned as if they are forming a tabletop. Balance yourself for 5 seconds then slowly return to starting position. Switch sides and repeat. Remember to breathe.              

Cobra Pose

Lie on your back with your knees bent, feet together. Keep your arms on your side, palms on the floor. Lift the hips towards the ceiling, keeping your feet and palms flat on the floor. Maintain your position in Step 2 and move your arms over your head.                                                                                                               

Bridge Pose

Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Tighten abs. Raise buttocks off floor, keeping abs tight. Tighten buttocks. Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five to fifteen times.

World Chiropractic
1125 Gaskins Road
Richmond, VA 23238
804-740-3434