Back Exercises

The first 5 are flexibility expercises and the last two are strengthening exercises

Lower Back Rotation Lie on back, knees bent, drop both knees to one side while rotating head and arms to other side. Hold for count of 5. Repeat and switch to the other side.

Heel Sit Start on hands and knees, rock back onto heels. Hold for 5-15 counts, return to hands and Knees. Repeat.

Cat Arch Start on hands and knees, arch up like a cat and tighten abdominals. Hold for 5-25 counts Return to start. Repeat.

Arm Reach on hands and knees, stretch one arm straight out in front of you. Do not raise your head. Hold for count of 5. Repeat. Switch arms.

Leg Reach On hands and knees extend one leg straight out behind and hold it parallel to the floor for a count of 5. Do not let leg, back, head, or stomach sag; and try not to arch back. Return to starting position. Repeat. Switch legs.

Partial Curl-up Lie on back with knees bent and arms folding across chest. Lift head and shoulders up. Return to start. Repeat. Every 5th time hold for 10-15 seconds (if possible). 20 times total to start with and work up to 50.

Hip Lift Lie on back with knees bent. without arching your back, slowly raise your hips upward. Keep a straight line from knees to shoulders. Hold for count of 5, lower. Repeat.

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	Lower Back Rotation Lie on back, knees bent, drop both knees to one side while rotating head and arms to other side. Hold for count of 5. Repeat and switch to the other side.
	Heel Sit Start on hands and knees, rock back onto heels. Hold for 5-15 counts, return to hands and Knees. Repeat.
	Cat Arch Start on hands and knees, arch up like a cat and tighten abdominals. Hold for 5-25 counts Return to start. Repeat.
	Arm Reach on hands and knees, stretch one arm straight out in front of you. Do not raise your head. Hold for count of 5. Repeat. Switch arms.
	Leg Reach On hands and knees extend one leg straight out behind and hold it parallel to the floor for a count of 5. Do not let leg, back, head, or stomach sag; and try not to arch back. Return to starting position. Repeat. Switch legs.
	Partial Curl-up Lie on back with knees bent and arms folding across chest. Lift head and shoulders up. Return to start. Repeat. Every 5th time hold for 10-15 seconds (if possible). 20 times total to start with and work up to 50.
	Hip Lift Lie on back with knees bent. without arching your back, slowly raise your hips upward. Keep a straight line from knees to shoulders. Hold for count of 5, lower. Repeat.