Prone (Lying Face-Down) Back Extensions
This exercise helps to strengthen the back & neck, helping to give you straight, upright posture. Instructions Lie face-down on an exercise mat, hand on your lower back, palms facing up. Keep your legs on the mat throughout the exercise. Squeeze your buttocks then lift your upper body 2-3 cm (approx. 1 inch) off the […]
Upper Back Curl
This is a great stretch for your upper back. Instructions Begin on your hands and knees with your back straight and your head up. Slowly drop your head and curl your upper back outwards towards the ceiling. Hold for 5-10 seconds, then return to the starting position and repeat.
Dead Bug on BOSU
A fun exercise that improves core strength and stability. Instructions Lay with your lower back on the middle of the BOSU. Bring both legs up together until your knees are directly over your hips and are bent at a 90° angle, calves parallel to the floor. Raise your arms out in front of you so […]
Cat Stretch
This is a simple back stretch exercise. Instructions Start this exercise on a mat on your hands and knees. Exhale, and push your back in an upwards motion curling your head in towards your body. Hold for 5 seconds and release.
Rear Delt Row with Band
Similar to the dumbbell row exercise. Start with tube securely under both feet, knees slightly bent, torso forward, and hands grasping each handle of the band. Exhale and pull your elbows up toward the ceiling, keeping them away from your body. Hold for 2 seconds when elbows are parallel with shoulders. Inhale and release back […]