Back Exercises – Strengthening

These exercises are designed to stretch and strengthen your back. Read through all instructions before beginning an exercise. Breathe normally and use smooth movements. If you feel any pain, stop the exercise immediately and inform your health care provider.

Please note that this information is in no way a substitute for professional medical care. Always consult your health care provider before beginning an exercise program.

 

Prone Press-up:

  • Lie on your stomach with your feet slightly apart. Rest your forehead on the floor. Relax your stomach and back muscles.

  • Keeping your neck straight, push yourself up on your forearms — only until you feel some tension in your lower back. Hold for ___ seconds. Then slowly lie back down.

  • Repeat ___ times. Do ___ sets a day.

Caution: Keep your stomach and hips on the floor. Don’t arch your neck.

 

 

Partial Curl-up:

  • Lie on your back with knees bent, feet flat on the floor, and hands crossed over your chest.

  • Tighten your stomach muscles and slowly lift your head and shoulders until your shoulder blades start to come off the floor. Hold for ___ seconds. Then slowly lower yourself back down.

  • Repeat ___ times. Do ___ sets a day.

Caution: Don’t pull up with your neck. Keep your arms relaxed.

 

 

The Bridge:

  • Lie on the floor with your back flat, knees bent, and feet and palms flat on the floor.

  • Tighten your stomach and buttock muscles. Slowly lift your buttocks off the floor until there’s a straight line from your knees to your shoulders. Hold for ___ seconds.

  • Repeat ___ times. Do ___ sets a day.

Caution: Use a pillow to keep your neck from arching. Don’t arch your back.

 

 

Wall Slide:

  • Stand with your back and head against a wall. Look straight ahead. Keep your feet shoulder-width apart and 6 to 12 inches from the wall. Relax your shoulders and tighten your stomach muscles.

  • Slowly sink straight down until you feel a stretch in front of your thighs. Hold for ___ seconds. Then slowly slide back up.

  • When you feel the stretch in your right thigh, hold for ___ seconds.

  • Repeat ___ times. Do ___ sets a day.

Caution: Keep your head against the wall. Don’t let your buttocks sink below your knees.