Better Back Exercises and Warm Ups

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If you have a sedentary job, it's important to transition your back from a day spent seated at the office and car to more rigorous gym activities. Chiropractor and wellness expert Kyra Gerber has easy stretching and strengthening exercises that will help you address tensions for an injury-free workout.

better back exercises
Exercise Ball

Sit on fully inflated exercise ball with your feet planted firmly.

1. Move your hips in 10 circular rotations in one direction and 10 circular rotations in the opposite. This warm up loosens your lumbar spine, hip and pelvis.

2. Cross your ankle onto your knee and gently rotate on the ball, being careful not to lose your balance. Should be held for 30 to 45 seconds, 2 reps. This will stretch the external rotators of the hip, like the piriformis muscle, and for opening up the hip joint further.

Wall Press

1. Stand with you back against the wall arms out to the side at shoulder height and your elbows bent at a 90 degree angle. Pressing your elbows and wrists into the wall and hold for 10-15 seconds. Repeat x5. This helps activate the upper back musculature, such as the rhomboids, where people tend to get a lot of muscle adhesions and knots. It's also good corrective exercise for slumping shoulders.

2. Pectoralis major stretch: Standing with your side to the wall, with your arm outstretched behind body and touching the wall, move it in three different positions to stretch the front of the shoulder, and chest. This is important for posture correction (protracted shoulders) and alleviation of tension through upper back and shoulders. 

Floor Exercises

1. Shoulder range of motion exercise: Lie on your back, on top of the 3-foot roller, arms down towards the sides. This helps you locate trouble spots where the shoulder has chronic adhesions and to actively work through those areas. Repeat x5.

2. Low back spinal twist: Lying on your back with your arms extended, bend your knees and let them drop across the body to one side. Let your head pivot in the opposite direction of your legs. This helps alleviate lower back and gluteal tension. Hold for 30 seconds on each side, repeat x2.

 

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