Healthy Back Exercises Strengthen And Stretch

These exercises are known to provide various health benefits for the back muscles, hips, and spine.

These exercises increase the range of motion and flexibility in the back and thus reduces the risk of injury, which some people may experience due to a sedentary lifestyle and the improper use of backpacks.

Modified pushups

woman exercising indoors

Modified Pushups strengthen the chest muscles, shoulders, and arms.

Step 1: Stand with your feet hip-width apart.

Step 2: Keeping your weight on your toes, bend your knees slightly.

Step 3: Raise your arms in the air, as if you are swimming, as you would a person doing a breaststroke.

Step 4: Press the heels of your feet firmly into the floor.

Step 5: Push yourself off the floor with your arms, stretching your chest.

Step 6: As you gradually lower yourself, keep your arms straight, pause for a moment, then press yourself back up.

Step 7: Repeat for 30 reps.

Single-arm dumbbell curls

Single-Arm Dumbbell Curls strengthen the back, arms, shoulders, and legs.

Step 1: Hold onto a dumbbell in each hand, with palms facing each other.

Step 2: Keep the elbows pointing forward, curl the dumbbells slowly.

Step 3: Gradually lower the dumbbells down until they are parallel to the floor.

Step 4: Repeat for 30 reps.

Modified plank

Modified Plank strengthens the core muscles and improves posture.

Step 1: Lay flat on the floor, place your hands behind your head with your elbows bent.

Step 2: Now roll your shoulders forward to a 90-degree angle, then slowly return to the starting position.

Step 3: While your hands are behind your head, lift your feet toward the ceiling, making sure not to let your knees bend or overstretch.

Modified crab

 

Modified Crab strengthens the spine and core.

Step 1: Start on all fours with your feet hip-width apart.

Step 2: Twist the torso slowly to one side. Do not let your head drop, as you would during a crunch.

Step 3: Stay in this position for at least one minute.

Stretch The Back Of The Leg

Modified Toe Kicks Stretch

Modified Toe Kicks Stretch increases the range of motion in the back of the leg muscles as well as stretches the calves and hamstrings.

Step 1: Stand with your feet hip-width apart and place your left foot on the back of the right knee.

Step 2: Bend your left knee, with the toes of the left foot near the knee.

Step 3: Raise the left leg out toward the ceiling.

Step 4: Pause for a moment, then slowly lower the leg to the floor.

Step 5: Repeat for 30 reps.

Lunges

Lunges strengthen the glutes, calves, and hamstrings.

Step 1: Stand with your feet hip-width apart and hold a dumbbell in your right hand, with palms facing toward the floor.

Step 2: Keeping your back straight, lower the dumbbell to your hips.

Step 3: Push yourself back up.

Step 4: Repeat for 30 reps.

Double-arm rows

people exercising

Double-Arm Rows strengthen the back of the arms.

Step 1: Hold onto a bar with both hands.

Step 2: With a straight arm, bend at the elbow, then slowly pull the bar towards your body, squeezing the shoulder blades together at the top.

Step 3: Return to the starting position.

Step 4: Repeat for 30 reps.

Jumping squats

Jumping Squats strengthen the glutes, hamstrings, and core.

Step 1: Stand with feet together and toes facing forward.

Step 2: Jump your feet up and out to the side, keeping your back straight and your arms straight, with your arms at your sides.

Step 3: Keep your arms straight and jump back to the starting position.

Step 4: Repeat for 30 reps.

Planks with curls

Planks With Curls Strengthens the back, arms, shoulders, and legs.

Step 1: Get into a plank position with your hands under your shoulders.

Step 2: Now curl one hand toward your chest, in a straight line.

Step 3: Then bring your opposite hand to your chest in the same motion.

Step 4: Bring both hands to your chest in the same motion.

Step 5: Stop and hold the position for 30 seconds.

Step 6: Repeat for 30 reps.

Man vized plank

Man Vized Plank Strengthens the core muscles, biceps, and back.

Step 1: Lie on your back with your knees bent.

Step 2: Place your hands underneath your shoulders and clasp them around your waist.

Step 3: Now bring your right knee to your elbow and your left knee to your elbow, making sure that the arms are straight and your core is engaged.

Step 4: Hold this position for 30 seconds.

Inverted bicep curls

woman in gray long sleeve shirt standing on exercise equipment

Inverted Bicep Curls Strengthens the shoulders, biceps, and back.

Step 1: Sit on a bench with your legs bent and feet flat on the ground.

Step 2: Bring your hands behind your head.

Step 3: Now curl your arm over your chest.

Step 4: Straighten your elbow and bring the arm down toward the floor.

Step 5: Repeat for 30 reps.

Side planks

Side Planks Strengthens the whole body and works the obliques.

Step 1: Get into a plank position with your feet together and toes facing forward.

Step 2: Lift your body as you raise your right hand in the air.

Step 3: Then lower your body as you raise your left hand in the air.

Step 4: Repeat for 30 seconds.

Step 5: Do this again, with your right arm in the air.

Step 6: Do this, but with your left arm in the air.

Step 7: Repeat for 30 seconds.

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