In-Home Exercises for a Stronger Back

Imagine having the strength and resilience to conquer each day with a powerful and healthy spine. As your partner in health, we believe that your back, the literal backbone of your body, deserves attention and care to support you through life’s adventures.

Here are six easy, at-home exercises you can do to support your spine.

Cat-Cow Stretch: A classic yoga move, the cat-cow stretch promotes flexibility and mobility in the spine. This gentle, flowing motion can provide relief from tension and improve the overall health of the back.

Plank Pose: Engaging multiple muscle groups, the plank pose is an effective way to strengthen the core and support the entire spinal column.  Hold planks up to 15 seconds with maximal contraction and repeat 4-6 times.

Bird Dog Exercise: By extending one arm and the opposite leg while balancing on all fours, you can enhance stability and promote coordination, which contributes to a healthier, more resilient spine. Hold 10 seconds per side x5.

Bridge Pose: This yoga posture targets the lower back, glutes, and hamstrings, offering a fantastic opportunity to fortify the muscles that play a crucial role in spinal support. 10 second holds x5.

Superman Exercise: Named after the iconic hero, this exercise involves lying face down and lifting the arms and legs simultaneously to engage the entire back, which can help build strength and stability.  5 second holds x5

Half Cobra:  Lie face down and prop up on your elbows while keeping your hips on the floor and head and chest elevated.  Hold for 3 deep breaths and repeat 3 times.

By incorporating these exercises into your routine, you can actively contribute to the strength and resilience of your back. Another good way to keep your spine in great shape is to visit us for a checkup!