Back Excercises

Back Care Excercises

1. Easy Lists

* Keep back and neck still
* With stright leg. lift knee 2"
* At same time lift opposite arm 2" off ground, Hold 2 Secs
*Change to other arm and leg and continue 3-4 times

 

2. Spine Extensions

* Lie face down with hands shoulder width apart
* Slowly push up, keeping hips on the ground
* Hold and breath out, then return
* Repeat 3-4 times

 

3. Cat Stretches

* Start with flat back
* Arch back as in an "angry cat"
* Return to flat back position
* Repeat 5-6 times

 

4. Tail Wag

* Keep back and legs still
*Shorten the distance between your
hip and shoulder by bringing hips around to one side
*Repeat each 5-6 times

 

5. Superman Stretch

* Keep Back and neck still
* Keeping leg straight, stretch leg out level
with your back
* At the same time lift alternate arm level with back.
Hold 1 Second
* Change to other arm and leg and repeat 3-4 times