Welcome
Exercises for Your Back
The following exercises are designed to strengthen your back and neck muscles and build core strength. Regular exercise can help to prevent injury, and some exercises can help you recover from an injury. If you are currently experiencing pain or have recently had back or neck surgery, discuss an appropriate exercise plan with your doctor before starting.
In addition to specific stretches and exercises, consider good conditioning activities like bike riding, walking and swimming.
For best results, exercises should be done daily. Take your time and do each exercise slowly, moving through the full extension as indicated. Start with five repetitions and work up to ten.
Back Leg Swing
Stand behind a chair with your feet together. Lift one leg back while using the chair back for support. Keep your knee straight and extend as far as is comfortable. Count to three. Lower your leg and repeat with the opposite leg.
Backward Extension Stretches
Stand naturally with your feet slightly apart. Bend your knees slightly and place your hands in the small of your back. Stretch backwards slowly, looking up. Hold. Count to five. Slowly return to standing up straight. Repeat.
Calf Stretches
Stand a slight distance away from a wall or a table. Lean in toward the table or wall, placing your hands at a comfortable height. Your legs will be in a diagonal stance. Bend one leg at the knee, placing your weight on the back leg and pressing your back foot flat on the floor. Feel the stretch in your calf muscle and hamstring. Hold for a count of five. Repeat with the opposite leg.
Knee-to-chest Stretches
Stand straight with your feet slightly apart. Balance on one foot and slowly bring one knee toward your chest and grasp it with your hands. Hold for a count of five. Lower the leg. Repeat with the opposite leg. If you are not confident of your balance, do this same exercise lying on your back on the floor.
Lying Hamstring Stretches
Lie on your back with your knees bent and your feet flat on the floor. Clasp your hands around the back of one knee, supporting the lower thigh, and slowly raise that leg. Next slowly straighten the knee until you feel the stretch in the back of your leg. Hold for a count of five. Relax. Repeat.
Neck Stretches
Stand or sit up straight. Slowly and gently move your head in the motion of nodding "yes," bringing your chin close to your chest. Repeat. Now turn your head from side to side slowly, as if shaking your head "no." Bring your chin in line with your shoulder, if it's comfortable. Repeat. Slowly tilt your head from side to side, as if attempting to touch your ear to your shoulder. Repeat.
Partial Sit-ups
Lie on your back with your knees bent and feet flat on the floor. Slowly raise your head and shoulders off the floor, keeping your chin tucked. Reach both hands toward your knees. Count to five. Do not arch your back. Repeat.
Shoulder Rolls
Stand with your shoulders relaxed. Slowly roll your shoulders forward in a circle. Repeat for 10-15 seconds. Relax. Now roll them backward in a reverse of the exercise just completed. Relax. Alternate with larger and smaller circles.
Side Lying Leg Lifts
Lie on one side with your legs extended. Slowly raise the top leg as high as is comfortable. Count to three. Lower your leg. Repeat. Roll to your other side and repeat with the opposite leg. Repeat.
Straight Leg Raises
Lie on your back with one knee bent and the foot flat on the floor. Keep the other leg straight. Slowly raise the straight leg about eight or nine inches off the floor. Hold for five seconds. Don't drop the leg. Instead, slowly lower your leg to the floor. Relax. Repeat. Then change legs.
Wall Slides
Stand with your back against the wall and your feet apart about shoulder width. Slowly slide down the wall into a crouch until your knees are bent at about a 90 degree angle. Count to five. Slide back up the wall. Repeat.