Get A Backbone!

Hi Fitness Lover!

Many people suffer from back pain and injury. There are many exercises that promote strong backs and healthy posture. Weakness in the abdominals and the muscles that surround the spine can make your back vulnerable for injury. Most people know that tightness in the chest contributes to poor posture and possible back injury. 

But why?

The disks that sit in between the vertebrae become compressed in one direction depending on your muscular imbalance. Over time and repetitive postural misalignment, a disk can become compressed in one direction, leaving it vulnerable to injury. 

Here are some simple exercises that will make your back flexible and strong.  

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Photo Credit: Alexa Miller

  1. BACK ARCHES  Lie on your stomach with your arms slightly forward of your torso. Energetically send your tail bone away from the back of your head. As you inhale, push into your hands and arch your spine away from the floor. As you exhale lower back down, keeping your abdominals lightly engaged to support your back. Repeat 10x using your breath.                                                                                     
  2. THE SWIMMER  Lie on your stomach with your arms overhead and the palms of your hands facing toward one another. Send your tailbone away from the back of your head and engage your abdominals. Keep your shoulders down, away from your ears and lift your arms and legs in the air. Lift your opposite arm and leg in the air and keep switching at a moderate pace – similar to swimming. Repeat for a count of 20-30.                                                                                                                    
  3. TABLE ABDOMINAL HOLD Lie on your back with your knees bent in the air at a 90 degree angle so that your shins are parallel to the floor. Lift your arms straight up to the ceiling and retract your scapula down so that they touch the floor. Engage your abdominals toward your lower back and maintain the natural curve of your spine. Hold for a count of 20. If this feels strong and you can maintain your abdominal contraction, tap both feet down to the floor and lift them back up to table 10-15x. 

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