3 Great Exercises That Your Back Will Thank You For

October 20th, 2011
 

Does your back feel tense some time? – If so, then try the following 3 back exercises. They are great for mobilising and strengthening your spine. You can do them daily. It only takes a few minutes out of your day but will make a huge difference.

Cat Pose

The Cat Pose is a great exercise for limbering the spine. It feels fantastic after you have been sitting for long periods of time.

How to do it:

  • Begin with limbering your wrists – rotating your hands around your wrists.
  • Then come onto all 4s. If your wrists or knees are sensitive, place a towel underneath. Spread your palms evenly with the middle fingers pointed forwards. Make sure that your wrists are in line with your shoulders and your knees are in line with your hips. Your head and neck is in line with your spine – and facing the floor. (Figure 1)
  • On your next exhale, move your spine toward the ceiling and your head toward the chest. (Figure 2)
  • Inhale back to your starting position. (Figure 1)
  • Exhale, move your spine toward the floor and bring your head up, looking at the ceiling. (Figure 3)
  • Inhale back to start position. Continue with 9 more repetitions. Remember to move with your breath!


Cat Pose

Figure 1: Cat Pose

Cat Pose

Figure 2: Cat Pose

Cat Pose

Figure 3: Cat Pose


Cat Balance

This exercise will not only strengthen your spine, but also tone your abdominals, strengthen your wrists, arms and buttocks.

How to do it:

  • Continue on from the starting position of the previous exercise. (Figure 1)
  • Exhale, draw your navel towards your spine – engaging your abdominals and keeping them engaged during this exercise. Take a small breath into the chest. Exhale, extend the right arm and the left leg out (Figure 4). Hold this position for 3 full breaths and then release back to all 4s and release the abdominal contraction.
  • Repeat, now extending the left arm and the right leg out. Don’t forget to engage your abdominals while performing this exercise.
  • Continue with 4 more repetitions on each side.


Cat Balance

Figure 4: Cat Balance


Bridge Pose

The Bridge Pose is another great exercise that will mobilise and also strengthen your spine and the whole back of your body.

How to do it:

  • Lie on your back with your legs bent and feet placed on the floor, hip-width apart. Bring your feet close to the buttocks, so that your heels are in line with your knees. Your arms are extended beside the body.
  • On the next exhale, draw your navel towards the spine, sink your lower back to the floor and then lift your pelvis up off the floor – as high as it feels comfortable for you (Figure 5). Make sure that you don’t strain your neck. Now rest on your shoulder blades, engage your buttocks (squeeze them a little) and hold this pose for 3 full breaths if you can. If your knees feel a bit unstable, you can place a cushion or a yoga block between your knees – squeezing your knees together to hold the cushion or yoga block in place will create stability.
  • Exhale, slowly release your spine towards the floor – starting with your upper spine, then the middle and lower spine – basically rolling your spine down to the floor slowly and controlled.
  • Repeat 4 more times.


Bridge Pose

Figure 5: Bridge Pose


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