15 Minute Back Exercise

For backs to stay healthy and less prone to injury, they need back exercises to remain strong and flexible. Whether you have a healthy or a problem back, exercise can increase the strength and flexibility in the muscles and joints that support the back and maintain a healthy, balanced alignment.

It takes just 15 minutes, three to five times a week, to condition the muscles that keep your back healthy. Start slowly and carefully, and do just what you and your healthcare professional feel is right for you. If you want to just try one or two positions or repetitions, start with what you can, then try to add to your routine -- at least you will be starting something with a positive attitude -- intent goes a long way!

Begin each of the following back exercises from the starting position indicated, and follow the sequence shown. Do not rush or strain. Don't do any back exercise that causes pain. Relax and enjoy the feeling!

//-->

Descriptions:

Lying Position: Lie on your back with your knees bent and feet flat on the floor. Try to feel your whole back on the floor. Breathe deeply, expand your lungs, and rest your hands on your pelvis. You should feel comfortable and relaxed as you complete this back exercise.

Pelvic Tilt: To stretch back muscles, strengthen stomach muscles, and gain pelvic mobility. How: Tighten your abdomen and buttocks, pressing your lower back onto the floor (a small, subtle movement). Hold for a count of 5; release. Repeat. Return to starting position.

Lower Back Rotation: To stretch and strengthen back rotation muscles. How: Drop both knees to one side while rotating your head to the opposite side. Hold for a count of 5. Repeat. Alternate sides. Return to starting position for the next back exercise.

Double Leg Pull: To stretch your lower back and buttocks. How: Gently pull both knees to your chest. Hold for a count of 5. Repeat. Return to starting position.

Hip Lift: To strengthen your buttocks. How: Without arching your back, slowly raise your hips upward. Keep a straight line from knees to shoulders. Hold for a count of 5, lower. Repeat. Return to starting position.

Partial Curl-Ups: To strengthen abdominal muscles. How: Cross your arms loosely, and tuck your chin in. Tighten your abdomen and curl halfway up directly in front of you. Hold for a count of 5; curl down. Repeat. Return to starting position.

Lying Position with one leg bent: Lie on your back with one leg bent, one foot flat on the floor, and your other leg extended straight out. Again, try to feel your whole back relaxed on the floor. Rest your hands lightly on your stomach so you can feel your abdominal muscles working as you do the back exercises.

Single Leg Pull: To stretch hip, lower back, and buttock muscles. How: slowly pull the bent knee to your chest while keeping you other knee and your lower back pressed against the floor. Hold for 5; release. Repeat then switch legs. Remember to Breathe and Relax. Return to starting position after completing the back exercise.

Straight Leg Raise: To stretch hips and hamstring muscles, and strengthen quadriceps muscles. How: Keeping your lower back pressed against the floor, raise the straight leg until it’s level with the bent knee. Hold for 5 then slowly lower. Repeat then switch legs.

Prone: Lie face down with your feet slightly apart, and relax your back and stomach muscles. Rest your forehead on the floor. For many people, this position may feel awkward at first. If you have trouble relaxing your neck, it may help to think about looking down at your feet.

Elbow Press: To stretch and maintain the lower back curve. While keeping your neck in the neutral position, press yourself up on your forearms. Keep your hips and abdomen against the floor. Hold for 20-30 seconds, then lower slowly. Repeat this back exercise.

Hands & Knees: switch to your hands and knees, keeping your knees directly under your hips and your hands directly under your shoulders. Keep you abdomen slightly firm, so that your spine stays in neutral. Keep your neck relaxed in its natural curve so that your ears are aligned with your shoulders.

Back Press: To strengthen abdominals and buttocks and stretch your back. How: Press your back upward by tightening your abdominal and buttock muscles. Allow your head to drop slightly keeping hands and knees still. Hold for a count of 5; return to starting position. Repeat. Return to starting position before going to next back exercise.

Back Release: To stretch your back muscles. How: Allow your stomach and the muscles of your buttocks to relax and let your back sag. Be sure to keep your weight evenly distributed; don’t sit back on your hips. Hold for a count of 5 then return to starting position. Repeat this back exercise once more then return to starting position.

Arm Reach: To strengthen your shoulders and your upper back. How: Stretch one arm straight out in front of you. Don’t raise your head, and be sure not to “sink” into your supporting arm. Hold for a count of 5; return to starting position. Repeat this upper back exercise once then switch arms. Return to starting position.

Leg Reach: To strengthen the muscles of your buttocks. How: Extend one leg straight out behind you and hold it parallel to the floor for a count of 5. Don’t let your back, head, or stomach sag, and try not to arch your back. Return to starting position. Repeat this back exercise once then switch legs.

Sitting: Sit in a chair with your feet flat on the floor. Your weight should be slightly forward so that you’re balanced on the two prominent bones under your buttocks. Relax your shoulders and keep your head level to maintain all three natural curves.

Side Stretch: To stretch the muscles in your back and sides. How: Stretch your arm overhead and slowly bend to the opposite side. Don’t twist. Hold for a count of 5; return to starting position. Repeat. Switch sides. Return to starting position.

Full Back Release: To stretch the back and buttocks. How: Relaxing your neck, curl down slowly. “Hang” for a count of 5 and rise slowly. Tighten your abdominals and use your back muscles. Bring your head up last; repeat this full back exercise then return to starting position.

Neck Turn: To stretch neck muscles. How: Tuck your chin in. Keeping your eyes level, rotate your head so that you’re looking over one shoulder. Hold for a count of 5; return to starting position. Repeat; switch sides. Return to starting position.

Neck Tilt: To stretch neck muscles. How: With shoulders relaxed, tuck your chin in slightly. Tilt your head so that one ear is over your shoulder. Hold for 5; return to starting position. Repeat. Switch sides. Return to starting position.

Shoulder Shrug: To strengthen and stretch your shoulders and upper back. How: Raise both of your shoulders as high as you can, as if you were trying to touch your ears. Hold for 5; return to starting position. Repeat.

Standing: Stand with you hips and buttocks slightly tucked under and your shoulders relaxed. Your feet should be slightly apart and positioned directly underneath your hips. Keep your eyes and chin level by trying to focus directly in front of you. Use your stomach and buttock muscles to do a slight pelvic tilt, if this makes your spine feel more in balanced. As you stand in the position, feel all three curves of your spine balanced in neutral.

Wall Slide: To strengthen your back, hip, and leg muscles. How: With your back against a wall, and your legs slightly apart, sink straight down slowly into a half-sit. Be sure not to lose your three natural curves. Keep the position for a count of 5 and slowly slide back up. Repeat. As you get stronger, try to hold the position for at least 1 minute.

Calf Stretch: To stretch calf muscles. How: With feet slightly apart, bend your front leg, keeping the heel of your back foot on the ground. Lean forward and loosely grasp a chair, shelf, or table. Hold 20-30 seconds, then switch sides. Return to starting position.

Hamstring Stretch: To stretch hamstrings and lower back. How: Put one foot up on a chair, park bench, or other support. Keeping elevated leg and back straight, bend forward slowly as if trying to meet your knee with you head. Hold for 5; repeat. Switch legs.

After learning the above positions and when you are comfortable with each movement, you can print out and use the Fast Guide as an easy reference and daily reminder:

Fast Guide

Lying on your Back with your knees bent and feet flat on the floor –

Do several Pelvic Tilts, Lower Back Rotations – knees to side/shoulders flat, Double Leg Pulls, Hip Lifts, and Partial Curl-Ups, Single Leg Pulls and Straight Leg Raises.

Lying Prone -- Do several Elbow Presses.

Hands and Knees on the floor

Do several Back Presses toward ceiling, Back Release Sags, Arm Reaches, and Leg Reaches.

Sitting

Do several Side Stretches, Full Back Releases – meaning head between knees, Neck Turns with chin tuck, Neck Tilts with chin tuck ear over shoulder, Shoulder Shrugs shoulders to ears.

Standing

Do a Posture Check and wall slide, Calf Stretches, Hamstring Stretches.




General Disclaimer

This and all contents of the MoreForYourHealth.com site is designed for educational and inspirational purposes only. The information provided through this site should not be used for diagnosing or treating a health problem or disease. It is not a substitute for professional care. If you have or suspect you may have a health problem, you should consult your health care provider.