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Having a strong back is essential for everyday activities, from carrying groceries to playing sports. Unfortunately, many of us lack the necessary strength and flexibility to do these activities without suffering pain or strain. Fortunately, there are certain mobility exercises that can help strengthen your back and improve your overall function.
Shop The Collection: Weighted VestsMobilizing your back muscles is one of the best ways to ensure that you are able to perform daily activities without putting too much stress on your body. These exercises can help you build strength, flexibility, and endurance in your back muscles. In this article, we’ll discuss 10 mobility exercises that can help you strengthen and improve your back.
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The cat-cow stretch is a great way to warm up your spine and prepare it for more strenuous exercises. To do this exercise, start by getting on all fours with your hands directly under your shoulders and your knees directly under your hips.
Shop The Collection: Pull Up BarsInhale and arch your back, lifting your head and tailbone towards the ceiling. This is the “cow” position. As you exhale, round your back towards the ceiling, tucking your chin towards your chest. This is the “cat” position. Repeat this sequence 8-10 times, moving slowly and deliberately.
This exercise helps to improve the mobility of your thoracic spine and shoulders. Start by getting on all fours with your hands directly under your shoulders and your knees directly under your hips. Keeping your core engaged, reach your right arm forward and your left leg back as far as you can without arching your back. Hold this position for 1-2 seconds before returning to the starting position.
Repeat this movement 8-10 times on each side. Make sure to keep your core engaged and your hips square throughout the movement.
This exercise helps to improve the mobility of your thoracic spine and shoulders. Start by kneeling on your right knee and placing your left foot flat on the ground in front of you. Place your right hand behind your head and your left hand on your left knee. Keeping your core engaged, rotate your torso to the left, bringing your right elbow towards your left knee. Hold this position for 1-2 seconds before returning to the starting position.
Repeat this movement 8-10 times on each side. Make sure to keep your core engaged and your hips square throughout the movement.
The bird dog is a great exercise for strengthening your lower back and core. To do this exercise, start by getting on all fours with your hands directly under your shoulders and your knees directly under your hips. Keeping your core engaged, lift your right arm and left leg simultaneously, reaching forward with your arm and backward with your leg. Hold this position for 1-2 seconds before returning to the starting position.
Repeat this movement 8-10 times on each side. Make sure to keep your core engaged and your hips square throughout the movement.
Bridge pose is a great exercise for strengthening your lower back and glutes. To do this exercise, start by lying on your back with your feet flat on the floor and your knees bent. Keeping your core engaged, press your feet into the floor and lift your hips off the ground. Hold this position for 1-2 seconds before returning to the starting position.
Repeat this movement 8-10 times. Make sure to keep your core engaged and your hips square throughout the movement.
The superman is a great exercise for strengthening your lower back and core. To do this exercise, start by lying on your stomach with your arms outstretched in front of you. Keeping your core engaged, lift your arms, legs, and chest off the ground. Hold this position for 1-2 seconds before returning to the starting position.
Repeat this movement 8-10 times. Make sure to keep your core engaged and your hips square throughout the movement.
The kneeling lat stretch is a great exercise for stretching your lats and improving your shoulder mobility. To do this exercise, start by kneeling on the ground with your left knee on the floor and your right foot flat on the ground in front of you. With your right hand, reach up and grab onto the top of your left foot. Gently pull your left foot towards your right shoulder and hold this position for 10-15 seconds. Return to the starting position and repeat on the other side.
Repeat this movement 8-10 times on each side. Make sure to keep your core engaged and your hips square throughout the movement.
The single leg deadlift is a great exercise for strengthening your hamstrings and lower back. To do this exercise, start by standing on your left leg with your right foot raised off the ground. Keeping your core engaged and your back flat, hinge at the hips and reach your right hand towards the ground. Keep your right leg straight and your left leg slightly bent. Hold this position for 1-2 seconds before returning to the starting position.
Repeat this movement 8-10 times on each side. Make sure to keep your core engaged and your hips square throughout the movement.
The glute bridge is a great exercise for strengthening your glutes and lower back. To do this exercise, start by lying on your back with your feet flat on the ground and your knees bent. Keeping your core engaged, press your feet into the ground and lift your hips off the ground. Hold this position for 1-2 seconds before returning to the starting position.
Repeat this movement 8-10 times. Make sure to keep your core engaged and your hips square throughout the movement.
The plank is a great exercise for strengthening your core. To do this exercise, start by getting into a push-up position with your hands directly under your shoulders and your feet together. Keeping your core engaged, hold this position for 30-60 seconds. Make sure to keep your hips level and your back flat throughout the exercise.
Repeat this movement 2-3 times. Make sure to keep your core engaged and your hips square throughout the movement.
These 10 mobility exercises can help you strengthen and improve your back. Not only will they help you build strength, but they will also help improve your flexibility and range of motion. Make sure to focus on good form when doing these exercises and listen to your body – if an exercise feels too difficult or uncomfortable, stop and try a different one.
Consistency is key when it comes to building strength and improving your back. Aim to do these exercises 2-3 times per week to see the best results.
