Fitness

4 Moves to Strengthen Your Back

An overall core-strengthening program will address the hips, midsection, and shoulders and go a long way toward minimizing back problems.

[ Updated: Jul 14, 2008 - 5:07:47 PM ]

An overall core-strengthening program will address the hips, midsection, and shoulders and go a long way toward minimizing back problems. Here are a few basic moves, courtesy of ortho- pedic surgeon Ellis Friedman, M.D., author of Outwitting Back Pain. You can repeat each exercise 20 to 30 times, up to four times a day.


SITTING FLEXION
Sit on a firm chair with your legs apart and your hands resting on your knees. Bend forward slowly at the waist and touch the floor. Hold for 3 to 5 seconds; then slowly return to the starting position.

PRONE EXTENSION
Lie facedown on the floor with your elbows bent and hands next to your shoulders. Push up and slowly straighten your elbows, looking straight ahead. Keep your pelvis and legs relaxed and hold this position for 3 to 5 seconds.
 

SUPINE FLEXION
Lie on your back on the floor, hands at your sides and knees bent. Pull your knees to your chest as far as possible, keeping your knees bent and head on the floor. Hold for 3 to 5 seconds; then slowly return to the resting position.
 

STANDING EXTENSION
Stand with your feet slightly apart. Place your hands at the small of your back, fingers pointing toward each other. Bend back slowly; hold for 3 seconds. Slowly return to the resting position.