10 Exercises For A Flexible Back

Roel

Fysiotherapeut & Bewegingstechnoloog

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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.

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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.

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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.

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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.

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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.

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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.

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

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