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4 Body Weight Exercises For A Stronger Back

By Amy Silva

These simple body weight moves are a great way to help maintain or gain strength in your back. These can be done at home and with no equipment, making them easy to fit into the day. It's important to keep the core engaged while doing these exercises because it will help in keeping the spine straight. Bad posture during exercising and a loose abdomen could make your back curve while doing the moves, which may lead to discomfort. A strong core leads to a strong back, and these moves will also help strengthen the abdominal muscles. Always speak to a doctor prior to beginning an exercise program. The chiropractors at The Joint Chiropractic can assist in letting you know if these simple moves might be right for you.

Bird dog - Get in an all-fours position with palms shoulder-width apart, elbows locked, and palms spread and lying flat on the floor. Knees will also be on the floor. With a straight back while engaging the abdomen, lift one arm and put it straight out as if to reach for something. At the same time, lift the opposite leg so it extends straight back. Bring in the lifted elbow and knee to meet each other, then put them straight out again. Do 10-12 reps before repeating using the opposite arm and leg. Do 1-3 sets (or whatever is comfortable).

Low plank - Low planks are done by facing the floor with a straight back. Elbows will be shoulder-width apart and on the floor along with forearms and feet. Head, torso, pelvis and legs will be raised off the floor. Hold for as long as comfortable, then release and repeat for 1-3 sets (or whatever is comfortable).

Bridge - Lie flat on your back with your knees bent as if attempting a sit-up. Feet should be hip-width apart and arms will be down along your sides. Lift the glutes off the floor and use feet and shoulders for stability. Release and repeat for 1-3 sets (or whatever is comfortable).

Superman - This move requires lying flat on the floor with arms flat and stretched forward and legs flat and relaxed. At the same time, lift the chest, both arms, and feet so that only the torso and pelvis are left on the ground. Hold for a few seconds then release back to the starting position. Repeat for 10-12 reps and 1-3 sets (or whatever is comfortable).

If any discomfort is felt during these exercises, stop immediately to prevent injury and speak to the chiropractors at The Joint Chiropractic and your doctor.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Lexington, S.C.

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