Back Exercises

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Back Exercises

Prone Arm/Leg Raises—Lie on stomach keeping neck in line with straight legs, and arms outstretched overhead.

Slowly raise and lower each arm and leg, one at a time
5 repetitions on each limb
Work alternate limbs by lifting right arm and left leg at the same time
5 repetitions; change to work reverse pair

Arm/Leg Raises—This exercise is similar to the prone arm/leg raises, except done with hands and knees on the floor, with hands directly under shoulders and knees directly under hips.

To work arms, slowly straighten the right arm, reaching forward and keeping neck and back straight,
Hold 5 seconds; slowly lower arm to starting position
3-5 repetitions on each side
To work legs, slowly straighten leg without arching back, extending the leg behind the body
Hold 5 seconds; slowly return to starting position
3-5 repetitions on each side

To work alternate pairs of limbs, raising the right arm and left leg at the same time
Hold position for 5 seconds
3-5 repetitions; change to work reverse pair

Cat Curls—Get down on all-fours with knees and hands on the floor with back and neck in a neutral, straight position

Slowly tighten lower abdominals, rounding the back towards the ceiling
Hold for 5 seconds
Release and return to neutral position
Arch the back slightly
Hold for 5 seconds
Release and return to neutral position

Over time, performing these back exercises consistently can have enormous benefits. When incorporated as part of a daily exercise routine they can yield a lifetime benefit of improved posture and a healthier spine.