Blog

10 exercises for a flexible back

News

Exercises for a Flexible Back

Do you suffer from back pain? Relieve your back pain with these 10 exercises for a flexible back.

1. Round Upper Back

Sit up straight with your legs slightly apart. Lightly engage your abdominal muscles. Clasp your hands together and extend your arms in front of you. Rotate your back from your hands to the outside. Push your shoulders forward and round your upper back. Repeat this movement 10 times, holding each position for 20 seconds.

2. Bridge Exercise

Lie on your back. Push your hips up and hold the position for 10 seconds. Repeat this exercise 10 times.

Probrace.rugoefening.3

3. Lying with Feet on a Couch or Chair

Lie on your back and place your legs on an elevation (such as a chair or a couch). Form a 90° angle with both your knees and hips. Stay in this position for five minutes.

Probrace.rugoefening.2

4. Hanging by Arms

Hang from a bar. Lightly raise your legs. Support as little as possible with your feet and let your arms do the work.

5. Knee Pull-In

Lie on your back with your knees bent and feet flat on the floor. Use your arms to pull one knee towards your face. Hold this position for 30 seconds. Then lower the leg and repeat with the other leg. Repeat this 10 times.

Probrace.rugoefening.1

6. Pelvic Tilt

Lie on your back and arch your spine by pushing your hips back and your stomach forward. Release and return to a flat back position. You can combine this exercise with focused breathing: inhale with a curved back, exhale with a straight back. Repeat this exercise 10 times.

7. Back Stretch

Stand upright with your feet slightly wider than hip-width apart, hands overhead, and palms facing each other. Bend your torso to the right until you feel a stretch on the left side of your torso. Then bend to the left side. Repeat this exercise 10 times.

8. Strengthen the Back Muscles

Lie on your stomach with your arms stretched out (forward) and legs straight. Lift your arms and legs off the ground and hold for a few seconds. Repeat this exercise ten times with one-minute breaks in between.

Probrace.rugoefening.4

9. Sphinx Pose

Lie on your stomach with your arms extended forward and legs straight. Then, bring your elbows under your body and lift your torso. Hold this position for 2 minutes while keeping your gaze downward.

Probrace.rugoefening.6

10. Rounding the Back

Sit on your hands and knees. Sit back onto your heels and stretch by placing your hands as far as possible. Repeat this 10 times.

Probrace.rugoefening.5

 

Despite these exercises, still suffering from back pain and need more support? Try one of our posture correctors or back braces.

Questions about this article?

What customers say about us

Orliman Boxia Plus Drop Foot Support

10/10

Very fast order fulfillment, everything as described, it was exactly what I needed, it was a really good purchase

E un ottimo prodotto che aiuta a…

10/10

E un ottimo prodotto che aiuta a sostenere il piede in caso che bisogna ricuperare il movimento giusto.Il vostro prodotto e consigliato dalle migliori…

Useful brace

8/10

After several nights of use, I’m still getting used to the brace. It’s not comfortable to sleep in all positions, but the elbow pain…

First Class Service

10/10

Pro Brace is a very efficient and professional supplier of its products. It is a pleasure to do business with them

Your assist my request with very…

10/10

Your assist my request with very profesional response, detail in product expanation and diligently response

Leave a review

Frequently Asked Questions

How can I return my order? +

You can register a return shipment within 14 days after receiving your order through our return portal. You will be given two options:

  1. You can exchange your product(s) for another product or a different size.
  2. You can return your product(s) and receive a refund.
    You will need your order number and the postcode used when placing the order.
    Please always follow our return guidelines and return conditions when sending items back.

How should I package my product to return it? +

Use sturdy packaging, preferably the original shipping box in which you received your order. This minimizes the risk of damage and allows us to make someone else happy with the product. After it has been returned, the item must still be suitable to be offered as a new product.

Never use the product’s own packaging as the shipping box! If the product packaging becomes damaged, replacement costs may be charged.

What are the return conditions for returning a product? +

Return Conditions

  1. If reasonably possible, the product must be returned in its original condition and undamaged, in the most original and undamaged product packaging.
  2. It must be reasonably possible to resell your returned item without any additional handling.
  3. The product packaging may never be used as the shipping box. There must always be an extra outer shipping box around the product to prevent damage to the product and/or its packaging. You can use the shipping box we originally used to send the product to you.

How can I exchange my product for another product or size? +

Would you like to exchange the product for another size or a different product?
You can easily use our exchange service. Please follow the steps below:

  1. Go to our returns portal and indicate which product you would like to exchange.
  2. Next, select the size or the alternative product you would like to receive in exchange for your current product. For this step you will need your order number (including the letters ORD..) and your postal code. You can find these details on the packing slip.
  3. After you have indicated which product you would like to exchange and what you would like to receive in return, you can choose a return label from a carrier at a reduced rate.

Once you have purchased the return label, you will receive it by e-mail.

  • If you selected a printable return label, please print the label and attach it to the outside of the shipping box.
  • If you selected a non-printable return label, you do not need to print anything. Simply take your parcel to a parcel shop and have the QR code or barcode from the document in the e-mail scanned. The employee at the parcel shop will print the label for you and attach it to the box.

Important: always keep the drop-off receipt until your return has been fully processed. This serves as proof that you handed over the parcel.

Once we have received your return, we will process it as soon as possible (within a maximum of 5 working days). After processing your return, you will receive a new order confirmation containing the product you exchanged your original item for.

For the first exchange, no additional shipping costs will be charged. This order confirmation also confirms that your return has been successfully processed.

As soon as you receive this confirmation and the product is in stock (if a product is not in stock, it will be indicated with the word “backorder” on the product page), your order will be collected by the carrier the same day at 17:00 (5 PM).

Price difference when exchanging

If you exchange your product for a more expensive item, you will receive a separate e-mail containing a payment link for the price difference.

If the product you exchange for is cheaper, you will receive a separate e-mail confirming that the price difference will be refunded to you.