Back Exercises

Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the Sphinx position, where your forearms are in contact with the ground. Then over time begin to press up. If you are flexible, you may be able to straighten your arms fully over time. Hold for 10 seconds, and then repeat.

Start by lying on your stomach with face down. Raise your shoulders and hold yourself up with your arms extended in front of you. Hold for 30 seconds, then return to starting

Start by lying on your stomach with your hands behind your back. Then raise your chest and feet off the floor

This exercise can be done at work or any other place where doing a press up on the floor is practical. Start with hands on low back. Slowly arch backward as far as you can without discomfort. Hold only for five seconds, and return to starting position. Repeat five times.

Start on all fours. Raise your right leg backward, and raise your left arm up reaching in front of you. Hold for ten seconds. Go back to starting position. Repeat position with left leg and right arm. Do the exercise ten times

Start on all fours. Arch your back by lowering your abdomen toward the ground, while at the same time raising your head. Hold for 30 seconds. Go back to starting position.

Lie on floor with heels on ball. Keeping abs tightened and glutes squeezed, slowly lift your hips off the floor until shoulders, hips and feet in a straight line (don't arch back). Hold position 5 seconds and lower while maintaining ab and glute contraction.

Pelvic tilt - Lie on your back.bend the legs at the hips and knees and keep the soles of the feet touching the floor. Push the abdomen towards the floor and try to fill the gap between the arch of the back and the floor

Start on all fours. Create an arch in your low back by raising your abdomen toward the sky, while at the same time bowing your head. Hold for 30 seconds. Go back to starting position.

Start with both legs and heals together flat on the ground. Raise your right knee upward and pull it toward your chest with your hands. Hold for 30 seconds, then return to starting position. Repeat with other leg. Do ten repetitions with each leg, alternating between right and left

Start on your back with your legs outstretched. Bring both knees up together and place your hands below the knee area on the top of the shin. An alternative place for your hands is the back of the thighs. Slowly bring your knees toward your chest, hold for ten seconds, then go back to starting position

Start on your knees with hands across abdomen. Slowly lean forward and let your body curl forward, keeping your head off the ground. Hold for 30 seconds. Repeat several times

Lie on your back with your knees bent. While trying to keep your lower back flat, slowly let both knees fall together toward the floor. Hold for ten seconds, then go back to start position with knees up. Repeat other side. Repeat the exercise ten times

Start by lying on your back with your left leg bent upward. Keep your right leg completely extended straight out. Slowly raise your right leg to about a forty-five degree angle, keeping the leg locked straight. Hold for five seconds and then slowly lower to the flat, resting position

Lie on side as shown with right leg bent and left leg straight. Slowly raise left leg upward. Hold for 5 seconds. Repeat 10 times before switching legs.

Lie on side with knees and hips bent. Keep feet together. Now spread knees apart lifting upper knee toward ceiling. Do not separate feet. You can place a cuff weight on upper knee to add resistance. Repeat 10 times each side.

Lie down with your right knee up, and both arms stretching outward at 45 degree angles away from your body. Slowly let your right knee fall across your body to the ground. Keep your shoulders as flat as possible. Hold for 30 seconds. Return to starting position. Raise your left knee and let it fall across your body to the right side. Hold for 30 seconds. Return to starting position.

Place a belt or rope around the arch of your foot. Straighten your leg. Slowly begin to pull your leg to a straight up position. Depending upon your flexibility, having your leg point straight up may be a realistic goal. For those who have good flexibility, you may be able to go past vertical during your stretch

Sit on the floor with your left leg outstretched and your right leg bent as shown. With both hands extended, reach out toward your toes of the left foot. Don't bounce, just stretch slowly. Try to hold the stretch for ten seconds, then go back to the starting position. Do ten repetitions before switching legs.