Strength Exercises For A Healthy Back

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Strength Exercises For A Healthy Back

Strengthen your lower back and core with these exercises.


BIRD DOG

2 x 10 seconds per side:

  • Start with hands and knees on the floor, shoulder width apart.
  • Hands under shoulders and knees under hips.
  • Lift and extend arm and the opposite leg.
  • Engage core muscles (tighten abdominal muscles as if bracing for an impact).
  • Keep shoulders and hips flat.
  • Point the nose to the floor and breathe slowly.

PLANK

2 X 10 seconds:

  • Keep the back and neck neutral.
  • Elbow directly under shoulders.
  • Squeeze the glutes and tighten abdominals.
  • Create a straight, strong line from head to toes and breathe slowly.

SIDE PLANK

2 x 10 seconds per side:

  • Roll to the side and onto your elbow.
  • Legs out with the top foot ahead of the bottom foot.
  • Engage core muscles and lift the pelvis while maintaining a neutral spine.
  • Keep knees on the ground to make it easier.


MODIFIED CRUNCH

2 x 10 seconds:

  • Bend one knee, other leg straight out.
  • Place hands, palms down, under the arch of your low back.
  • Lift elbows slightly off the ground.
  • Engage the core.
  • Roll shoulder blades about 1″ off the floor and hold for 10 seconds.
  • Imagine you are gently holding an apple under your chin to keep the neck neutral and breathe.

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