Physical therapist back exercises for beginners to restore upper and lower back muscle strength, improve posture and prevent re injury with Michelle from These upper and lower back exercises can overcome back pain and rehabilitate after back injury with some conditions.
These 4 Physiotherapist-guided back exercises are designed to:
*Improve posture
*Recover back strength
*Reduce neck and back strain
*Prevent back injury
Back Exercises Suitability
These back strengthening exercises are suited to healthy individuals seeking gentle upper and lower back strengthening exercises.
This Physiotherapist video consists of:
*2 upper back exercises
*2 lower back exercises
No single back exercise program suits everyone. If you have and existing back problem or back pain seek the approval of your health care provider before commencing back exercises. In the unlikely event you experience any back discomfort associated with these exercises please cease.
Upper Back Exercise 1: Push Back
Push back exercises promote good posture. These exercises are designed to strengthen the muscles in the middle back (between the shoulder blades)
*Starting Position
*Lying down prone
*Place a pillow under your pelvis. Positioning a pillow or cushion under your pelvis can help to reduce the risk of lower back discomfort when doing exercises in prone position. This is recommended but not essential if your back feels comfortable without a support.
*Position your arms by your sides with your palms facing your thighs
*Tuck your chin towards your chest so that your forehead touches the mat. Always keep your chin tucked in and your forehead supported when doing exercises lying down prone on the mat. This will help you to minimise your risk or neck pain or neck injury.
Action
*Keep your arms extended and raise them backwards
*Draw your shoulder girdles back and down
*Slowly lower both arms back to the mat
*Keep both feet in contact with the ground
*Repeat up to 10 times in a row
Upper Back Exercise 2: Stop Sign Exercise
Stop sign promotes back strengthening for upright posture. It strengthens the middle back and back of shoulders.
*Starting Position
*Start lying down prone
*Place a cushion or pillow under your pelvis
*Position your arms palms facing down and elbows out from your trunk
*Bend your shoulders and elbows to right angles. If you are prone to shoulder problems keep your elbows close to the sides of your trunk or avoid this exercise in favor of push back exercises.
*Tuck your chin so that your forehead remains in contact with the mat
*Keep both feet in contact with the ground throughout
Action
*Squeeze your shoulder blades together
*Raise your elbows and wrists backwards away from the ground
*Return your arms back to the ground
*Repeat up to 10 exercises in a row
Lower Back Exercise 1: Lower Back Extension
This exercise strengthens the lower back muscles and spine.
Position
*Start lying down prone
*Position a cushion or pillow under your pelvis
*Place your arms by your sides
*Tuck your chin and keep your forehead in contact with the mat
*Keep both feet in contact with the ground throughout
Action
*Raise your shoulders and chest just off the mat. If you are prone to lower back pain avoid raising your trunk too far from the ground.
*Lower your body slowly back down to the mat
*Take a moment to recover before your next repetition
*Repeat up to 10 exercises in a row
Lower Back Exercise 2: Alternate Arm and Leg Raises (Superman Exercise)
Alternate arm and leg raises strengthen the core spinal muscles. This lying down variation is a great option for beginners, individuals with knee pain or unstable pelvic conditions.
Position
*Start lying prone
*Position a cushion under your pelvis
*Extend both arms in front of your body in contact with the mat
*Keep your chin tucked so that your forehead touches the mat
Action
*Gently engage your deep abdominal muscles
*Slowly raise one arm and the opposite leg just off the mat. If your shoulders are sore you may prefer to avoid the arm raises and focus on the leg raises only
*Avoid raising the leg too high from the ground – high leg raises have potential to increase strain on the joints in the lower back
*Lower both limbs slowly back to the ground
*Relax your core abdominal muscles
*Repeat this action using the opposite arm and leg
*Repeat up to 10 alternate arm and leg raises
source
Is it normal after doing the thumbs up exercise to feel a deep burning sensation type thing in the bottom area and a little bit above, or should i stop doing the exercise as it's bad? First time doing it today
2:10
1:10
my shoulder hurts ʚ😢ɞ
could u do another take in a toilet bowl for better acoustics?
I'm 11 years old and I dont have the best back I will do these exercises an will update later
WOW, just watching her made me feel as if I can do these excercises on my own. I will tune into her several times a week . Truely basic enough for this senior lady.
Great!! Thank!!!
Can't see anything because of the subtitles 😢
❤❤❤🫶🏾🤗
Great exercises! Thanks!
Auch my head doesn't like this :))
Excellent exercise for back ache
Excellent and good exercise
For the body thanks
Can these exercise be done if tissue and ligament is week or pls can make video on this issue
Truly Helpful!! Thank you so much 🔥
I couldn’t do the “stop sign” but i stretched my chest muscles and it helped
Great Exercises!
Always a relief
I am a Doctor in india, I have shared this video to more than 20 of my patients. They have followed this exercise and have relieved of back pain in 2 months.
Thakyou
Much needed help. Thank you!
I just sharted myself.. is there any stretch for that?
Simple direct professional
Wow this is super interesting! Thank you for sharing 🙂 just dropping by to show my support.♡
hello
Love seeing great advice by other physios! Thanks for sharing 🙂
thank you so much. my back is no longer screaming in pain, incredible how relieving this was
Nice explained 😍😍Thank you 😎😎😊😊
Good example
I enjoy exercise
These exercises are really nice, because they don't require your knees and hands. I'm in the middle of a rheumatoid arthritis flare up, so my handsand wrists can't lift me. This is a nice (and easier) alternative to planks.
Perfect and even more so bc it’s simple😊
I really enjoyed the exercise
This exercise can fix my scoliosis?
I have a job, where I sit a lot and lift heavy objects. My upper back sometimes lower back too hurts due to that despite being mindful of how I lift stuff and how I sit so I'll try these exercises. My muscles could just be tense too and need of massage but thank you for the video.
Your video helped me to improve my spine I still have a work to do to get my results
thank you
Hello Ma'am
Thank you for great support, I'm having cervical spodylisis and lumbar spondylis Can you suggest me some more exercise to strengthen my back muscles
I have the KISS syndrome and my chiropractor told me to strengthen my back. I hope these exercises work for me. Thank you for the video (^-^)
I had a headache after finished this exercise …is it normal for the first time???thank u