Exercise At Home

Physical therapist back exercises for beginners to restore upper and lower back muscle strength, improve posture and prevent re injury with Michelle from https://www.pelvicexercises.com.au. These upper and lower back exercises exercises can overcome back pain and rehabilitate after back injury with some conditions.

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These 4 Physiotherapist-guided back exercises are designed to:
*Improve posture
*Recover back strength
*Reduce neck and back strain
*Prevent back injury

Back Exercises Suitability

These back strengthening exercises are suited to healthy individuals seeking gentle upper and lower back strengthening exercises.

This Physiotherapist video consists of:
*2 upper back exercises
*2 lower back exercises

No single back exercise program suits everyone. If you have and existing back problem or back pain seek the approval of your health care provider before commencing back exercises. In the unlikely event you experience any back discomfort associated with these exercises please cease.

Upper Back Exercise 1: Push Back

Push back exercises promote good posture. These exercises are designed to strengthen the muscles in the middle back (between the shoulder blades)

*Starting Position
*Lying down prone
*Place a pillow under your pelvis. Positioning a pillow or cushion under your pelvis can help to reduce the risk of lower back discomfort when doing exercises in prone position. This is recommended but not essential if your back feels comfortable without a support.
*Position your arms by your sides with your palms facing your thighs
*Tuck your chin towards your chest so that your forehead touches the mat. Always keep your chin tucked in and your forehead supported when doing exercises lying down prone on the mat. This will help you to minimise your risk or neck pain or neck injury.

Action
*Keep your arms extended and raise them backwards
*Draw your shoulder girdles back and down
*Slowly lower both arms back to the mat
*Keep both feet in contact with the ground
*Repeat up to 10 times in a row

Upper Back Exercise 2: Stop Sign Exercise

Stop sign promotes back strengthening for upright posture. It strengthens the middle back and back of shoulders.

*Starting Position
*Start lying down prone
*Place a cushion or pillow under your pelvis
*Position your arms palms facing down and elbows out from your trunk
*Bend your shoulders and elbows to right angles. If you are prone to shoulder problems keep your elbows close to the sides of your trunk or avoid this exercise in favor of push back exercises.
*Tuck your chin so that your forehead remains in contact with the mat
*Keep both feet in contact with the ground throughout

Action
*Squeeze your shoulder blades together
*Raise your elbows and wrists backwards away from the ground
*Return your arms back to the ground
*Repeat up to 10 exercises in a row

Lower Back Exercise 1: Lower Back Extension
This exercise strengthens the lower back muscles and spine.

Position
*Start lying down prone
*Position a cushion or pillow under your pelvis
*Place your arms by your sides
*Tuck your chin and keep your forehead in contact with the mat
*Keep both feet in contact with the ground throughout

Action
*Raise your shoulders and chest just off the mat. If you are prone to lower back pain avoid raising your trunk too far from the ground.
*Lower your body slowly back down to the mat
*Take a moment to recover before your next repetition
*Repeat up to 10 exercises in a row

Lower Back Exercise 2: Alternate Arm and Leg Raises (Superman Exercise)

Alternate arm and leg raises strengthen the core spinal muscles. This lying down variation is a great option for beginners, individuals with knee pain or unstable pelvic conditions.

Position
*Start lying prone
*Position a cushion under your pelvis
*Extend both arms in front of your body in contact with the mat
*Keep your chin tucked so that your forehead touches the mat

Action
*Gently engage your deep abdominal muscles
*Slowly raise one arm and the opposite leg just off the mat. If your shoulders are sore you may prefer to avoid the arm raises and focus on the leg raises only
*Avoid raising the leg too high from the ground – high leg raises have potential to increase strain on the joints in the lower back
*Lower both limbs slowly back to the ground
*Relax your core abdominal muscles
*Repeat this action using the opposite arm and leg
*Repeat up to 10 alternate arm and leg raises

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