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Disclaimer - the exercises here are for educational purposes only and before you try any of them, consult with your therapist or doctor.

Movements of the Month - 3 Simple Back Exercises

Try these exercises to maintain spine mobility.

The Cat-Cow Exercise

Begin on a mat or soft floor on your hands and knees.
Keep your knees directly below your hips and your wrists under your shoulders.
Make sure your head is in a neutral position, eyes looking at the floor.
As you inhale, drop your belly towards a mat or floor. Lift your chin and chest, and gaze up toward the ceiling.
As you exhale, pull your belly to your spine and round your back toward the ceiling.

Repeat this 5-10 times and remember to take it slow. You should feel a gentle stretch and it should be pain free.

The Prayer Exercise

Start on your hands and knees.
Slowly lean backward moving your bottom toward your heels and your forehead toward the ground.
Keep your elbows straight, and the palms of your hands on the ground as demonstrated.
For a side stretch, walk both hands to your left.
Rest there for a breath or two and feel the stretch along your right side.
Then, walk both hands to your right and do the same to feel the stretch along your left side.

Repeat this movement 2 to 3 times per side
Be mindful to avoid any discomfort or strain.

The Prone on Elbows Position

Lie face down on a mat or soft floor, legs stretched out behind you and tops of your feet flat on the floor.
Place your hands under your shoulders, with the fingers spread wide.
Press up onto your elbows, keeping your hips on the floor.

Hold this position for two or three breaths
Repeat it 2-3 times.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.