Back Exercises

Wall Slide

The wall slide is used to strengthen your back and leg muscles. In order to perform a wall slide, you should:
 
  • Stand with your back against a wall and your feet slightly apart
  • Slide into a half-sitting position
  • Hold as long as you can; then slide back up
  • Repeat five times.
 

Stretching

The goal of stretching exercises for the back is to stretch and improve the extension of muscles and other soft tissues of the back. Stretching can reduce back stiffness and improve range of motion.
 

Additional Exercises for a Healthy Back

Aerobic exercise gets your heart pumping faster and keeps your heart rate elevated for a while. It is important to get at least 30 minutes of aerobic (also called cardiovascular) exercise three times a week. Aerobic exercises work the large muscles of the body and can include:
 
  • Brisk walking
  • Jogging
  • Swimming.
 
Aerobic exercise also stretches and strengthens the muscles that support your lower back. When combined with healthy eating, this can also help you maintain your ideal weight. If you are overweight, the extra pounds add to the strain on your lower back.
 
In addition to aerobic exercise, another suggestion for a healthy back includes proper rest. The best position for resting the back muscles is to lie on your back on the floor with a pillow under your knees and a rolled-up towel under your neck. You can also lie on your side in the fetal position -- bend the knees to reduce strain on the low back -- and put a pillow between your knees and under your head and neck to keep them level.
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