Here you'll find some stretching and strengthening exercises for the back. As always, consult your doctor before beginning any exercise program. Use common sense and proceed with caution. If a movement feels difficult or causes pain, stop immediately.
Stretching Exercises:
The Cat:
On the floor, get onto your hands and knees. Start with your back flat and keep your arms straight. Let your lower back sink as far as possible, without raising your head, to a concave position. Slowly arch your back until you're curled in a convex position. Repeat 15 to 20 times.
Leg Swoops:
On the floor, get onto your hands and knees. Bend your head down and bend one knee forward until you touch your forehead. Next, as you raise your head, stretch the leg straight out behind you. Repeat 10 times.
Bending Side to Side:
Stand with your arms by your sides. Bend from the waist toward one side and then the other. Repeat up to 50 times.
Back Stretch 1:
On the floor, get onto your hands and knees. Then sink down until you're resting on your heels, with your knees together. Lean your head forward, with your forehead on the floor and your hands next to your face. Hold this stretch for as long as you like, but at least for 2 to 4 minutes.
Back Stretch 2:
On the floor, get onto your hands and knees. Then sink down until you're resting on your heels, with your knees together. Reach your arms forward and relax. To feel the stretch on one side or the other, you can move your hips. Hold this stretch for a minute or so, and repeat a few times.
Lower Back Stretch:
Lie on the floor and relax your back muscles. Slowly bring your knees up to your chest. Curl your arm around your knees. Hold for 15 to 20 seconds. Repeat 10 times. You can also do this exercise raising one leg at a time.
Back and Chest Stretch:
Standing, link your hands together behind your back. Then rotate your elbows inward while you straighten your arms.
Back and Chest Stretch 2:
Standing, link your hands together behind your back. Lift your arms up until you feel a nice stretch. Hold for 10 to 20 seconds. Repeat as you like.
Back and Chest Stretch 3:
Standing, reach your arms behind at shoulder level and grasp both sides of a doorway. Lean forward and straighten your arms. Hold for 10 seconds. Repeat as you like.
Hamstring Stretch:
Lie on your back with one leg straight in front of you and the other bent. Hold onto the ankle of your bent leg and slowly straighten your leg. Keep your lower back on the floor. Hold for 10 seconds. Relax. Repeat 5 to 10 times.
Strengthening Exercises:
Abdominal Crunch 1:
Your abdominal muscles play a critical role in how you use your back. Lie on the floor with your knees bent. Cross your arms on your chest and use your stomach muscles to curl your head and shoulders toward your thighs. Hold only for a few seconds. Repeat 15 to 20 times.
Abdominal Crunch 2:
Lie on the floor with your knees bent. Place your hands under your hips and use your stomach muscles to bring one knee up to your chest. Hold for 5 to 10 seconds.
Pelvic Tilt:
Lie on the floor with your knees bent. Slowly tighten your stomach and buttocks as you press your lower back onto the floor. Hold for 10 seconds. Repeat 5 to 10 times.
Leg Lift:
Lie on the floor with one leg straight in front of you and the other bent. Slowly raise your straightened leg as far as you can. Hold for 10 seconds. Repeat 5 to 10 times.
Shoulders and Upper Back:
On the floor, get onto your hands and knees. Keep your eyes facing the floor. Stretch one arm out, parallel to the floor. Hold for 5 to 10 seconds. Repeat 4 to 6 times.
Buttock Muscles:
On the floor, get onto your hands and knees. Keep your eyes facing the floor. Lift one leg and stretch it out, parallel to the floor. Hold for 5 to 10 seconds. Repeat 4 to 6 times.
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