Exercises to Strengthen Your Back

Your back does important work, supporting every part of your body through everything you do from walking and dancing to simply reaching over for something under your desk. That means it’s incredibly important to take proper care of your back and ensure that you give it every advantage to keep working properly for as long as you need it. Following we’ve collected a few exercises that are perfect for maintaining the overall health of your back and ensuring it remains strong and resilient for years to come.

The Reverse Fly

To do this exercise stand with your back straight, your apart about shoulder-width, and your knees bent slightly. In each hand pick up a 5 to an 8-pound dumbbell, or whatever’s comfortable for you. With your palms turned slightly in, bend over slowly from the waist, securing your core the whole time. Then, with your elbows bent slightly, lift the weights laterally (out to the sides) up as far as is comfortable, squeeze your shoulder blades together, and lower it. Do this up to 32 times in sets of 2.

Bent-Over Row

In each hand pick up the dumbbells from the first exercise, bend your knees slightly, and place your feet about hip-width. From your hips, not your waist, lean forward keeping your spine flat and your dumbbells in front of your knees. Then lift them up to your chest (about where your diaphragm is) and keep your upper arms and elbows next to your ribs. Squeeze in your shoulder blades, and then lower the dumbbells. Do a set of two and do this again 10 to 12 times.

Opposite Arm And Leg Reach

Begin this exercise on all fours, and begin by reaching your right arm forward, followed by stretching out your left leg and flexing the foot. Hold this position for a count of 5, release, and do it again with your right leg and left arm this time. This counts as one repetition. Proceed to do 10 to 15 reps of these on each side.

Swan Dive

To start this exercise lay down on your stomach, stretch your arms out over your head, keep your toes pointed, and lift your arms and legs from the ground about 6 inches. Do this for a count of one, then rotate your arms in a circle out to your sides and back in behind you. Then exhale, stretch your fingers towards your toes with the palm facing down, count for one, and bring them back to where they started and relax into the ground. Repeat this whole process half a dozen times.

If you’ve been experiencing problems originating in your back and want to know what else you can do to promote long-term full-body health, contact Dr. Luc Teurlings at Space Coast Orthopedics. With their team of professionals they’ve been helping patients like you in the Merritt Island, FL area live full and active lives. Don’t wait until your sore back becomes a problem, contact Dr. Teurlings today and schedule an appointment.