Back Strengthening and Mobility Exercises

 Back,  Strengthen

Spine Twist

Sitting straight and tall, slowly twist your upper body around to the side as far as you can go, take a deep breath there before returning to the centre and turning the other way.  You are mobilising and stretching through the back.

 

Wall Angels

Strengthening your upper back and shoulders. Stand against a wall, keep your elbows and (if possible) your wrists in contact with the wall at all times as you slide your elbows up the wall (aiming to touch your fingers above your head) and back down to your sides again.  Do not arch your back.

Bridge

Strengthening and mobilising your spine. Lying on your back, knees bent up, abdominals tight, slowly lift the spine from the floor,  peeling it up (vertebrae by vertebrae), until you are resting on your shoulder blades.  Gently lower the spine and hips in reverse movement, keeping the abdominals tight (envisaging a bicycle chain moving link by link).  To progress, add a leg lift in the top position.

Pelvic Tilt

Sitting tall, hips directly vertical, slowly tilt hips forwards (causing more curvature at the bottom of the spine) and backwards (flattening the back and opening the vertebrae – not shown in image) – gently mobilising and stretching the lower back.

Scapular Control Exercise (Rhomboids)

Standing with arms straight, hands against the wall at shoulder height, gently draw the shoulder blades together, activating the muscles between the blades (Rhomboids).  Relax and repeat.  This can be progressed by performing on hands and knees, or with hands on a gym ball.