Making back stronger

The following exercises will make your back stronger 1.- Introduction a.- they will take only 15 minutes daily b.- these basic exercises can stretch and strengthen your back and supporting muscles c.- repeat each exercise 3 or 4 times, then increase the number of repetitions as the exercise gets easier ..................................................... 2.- Knee-To-Chest Stretch a.- lie on your back with your knees bent and your feet flat against the floor b.- using both hands, pull up one knee and press it to your chest c.- hold for 15 to 30 seconds d.- this will stretch some of your lower back and buttock muscles e.- return to the starting position, and then repeat with the opposite leg ..................................................... 3.- Lower Back Rotational Stretch a.- while keeping your shoulders firmly on the ground, first roll your bent knees to one side, hold for 5 to 10 seconds, and then repeat on the other side b.- this will stretch some of your lower back and buttock muscles ..................................................... 4.- Lower Back Flexibility Exercises a.- from the starting position, arch your back so that it feels like your pelvis is pointing toward your feet b.- hold for 5 seconds, relax c.- then flatten your back, pulling your bellybutton toward the floor d.- it should feel like your pelvis is pointing toward your head e.- hold for 5 seconds, relax f.- repeat ..................................................... 5.- Bridge Exercise a.- lie on your back with knees bent and feet flat on the floor b.- with shoulders and head relaxed on the floor, keep abdominal muscles tight and raise your hips off the floor to form a straight line from knees to shoulders c.- this will strengthen your hip and thigh muscles and also strengthen your core muscles d.- try to hold this position long enough to complete 3 deep breaths e.- return to the starting position f.- repeat ..................................................... 6.- Cat Stretch a.- get down on your hands and knees b.- slowly let your back and abdomen sag toward the floor c.- then slowly arch your back away from the floor d.- pull your abdomen up toward the ceiling. e.- repeat f.- this is a good exercise for increasing your lower back flexibility ..................................................... 7.- Seated Lower Back Rotational Stretch a.- while seating in an armless chair, cross your right leg over your left b.- bracing your left elbow against the outside of your right knee, twist and stretch the muscles of your midback c.- repeat on the opposite side d.- this will assist with stretching some of your lower back and deep hip and buttock muscles ..................................................... 8.- Shoulder Blade Squeeze a.- sit upright in an armless chair b.- keep your chin tucked in and shoulders down c.- pull your shoulder blades together, straigthen (but don't arch) your upper back, and hold your chest high d.- hold for 5 seconds, relax e.- repeat f.- this exercise will strengthen your shoulder blade and upper back muscles ----------------------------------------------------- This information is from The Mayo Clinic You can contact me in case of need.

It depends; have you had a back injury? If so, you need to be very careful and ask a physiotherapist for special exercises that can help your back grow stronger. Other than that, sports trainers and therapists should be able to show you the correct way to strengthen it.