Lower Back Extension

Get exercises sent to your inbox

---

Back extension exercises target muscle groups in the back, especially the lower back, to improve overall health, mobility, and core strength. Learn how to do...

Motion: Lie face down on floor, hands one on top of other and drop forehead or chin on hands, lift legs about 2 inches off the floor, inhale and raise upper back, arms and head off the floor, keep neck straight, try to raise belly button off floor, hold for 2 secs then lower to start.

Variation: bend arms with hands flat on floor at chest level, raise legs 2 inches off floor, then raise upper back by extending arms and keeping hands flat. Do not extend the neck. Raise belly button off floor, Hold for 2 secs then lower self to start.

Repetitions: Perform each movement 8-12 times and repeat 2-3

Expert:  LIVESTRONG.COM

 

Get exercises sent to your inbox

Levator Scapulae Exercise

Get exercises sent to your inbox

---

Motion: To stretch the left side, drape your left arm over your left shoulder,  and touch your shoulder blade.

Grab head with right hand, pull head to right and down like you are looking under your right arm.

Hold for 10 seconds, breathe deeply, repeat on the right side.

Repetitions: 5 times on each side.

Expert: Learn more about "Dr. Jo" http://www.askdoctorjo.com

 

Get exercises sent to your inbox

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Chin Tuck Exercise

Get exercises sent to your inbox.

---

MOTION:

Standing or sitting, keep head and neck erect with your arms at your sides. Push your shoulders backwards and push shoulder blades in toward one another.  Keep back straight, feel stretch at upper back and neck. Hold for 1 to 2 seconds and release.

REPETITIONS:

Repeat 20 to 30 times.

EXPERT: Chiropractor Owain Evans from http://www.thebackspace.co.uk/

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Swimmer Exercise

Get exercises sent to your inbox

---

Bodyweight#BodyweightExercise#BodyweightWorkoutJust 1 of 238 exercises that are available in both the iPhone/iPad and Android Bodyweight Training; YAYOG app...

Motion: Lie face down on the bed or floor, arm extended over the head, lift the right arm and left leg, hold for 3 secs, then lift the left arm and opposite leg, hold for 3 secs.

Repetitions: Perform on each side 5 times and repeat 2-3x.

Expert:  Mark Lauren

 

Get exercises sent to your inbox

Glute Bridges

Get exercises sent to your inbox

---

Work out your glutes and lower back using pelvic tilt exercises. Learn exercises and stretches for your workout routine in this fitness video.

Motion: Lie on floor, knees bent, feet shoulder width apart, hands at your sides, slowly raise pelvis upward, keep feet flat on the floor, squeeze glutes, hold for 5-10 secs, lower buttocks to ground and repeat

Repetitions: Perform 5 times and repeat 2-3x

Expert:  livestrong.com

 

Get exercises sent to your inbox

Shoulder Pinch Exercises

---

MOTION:

Standing or sitting, keep head and neck erect with your arms at your sides. Push your shoulders backwards and push shoulder blades in toward one another.  Keep back straight, feel stretch at upper back and neck. Hold for 1 to 2 seconds and release.

REPETITIONS:

Repeat 20 to 30 times.

EXPERT: Pro Rehab, https://www.prorehab-pc.com/

 

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Neck Range of Motion Exercises

---

MOTION

Sit or stand with your head and neck in a straight line. Turn your chin toward your right shoulder and look right. Do not bend your neck forward. Hold for 10 secs, then look straight ahead. Repe.at on the left side. Hold 10 secs. Breathe deeply and repeat

REPETITIONS

Repeat 5 times on each side.

EXPERT: Restore Plus Physical Therapy and Rehab, https://restoreplusny.com/

 

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Scalene Muscle Stretch

---

MOTION:

Place right hand over head to left ear. Grasp your head just above your left ear and bend your neck so that your right ear moves toward your right shoulder. Look upward or downward to feel a different stretch in your neck and upper shoulder. 

Hold each stretch for 10 secs.

REPETITIONS:

Perform 5 times on each side.

EXPERT: Chiropractor, Dr. Mandell, http://motivationaldoc.com/

 

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Neck Isometric Exercises

---

MOTION:

Place right hand on the right side of your head, push your head to the right resisting against your hand. Keep your neck straight. Then do the same on your left side.  Hold each position for 10 seconds.

Place hands behind head, push backwards resisting against your hands.  Keep your neck straight. Hold each position for 10 seconds

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Chiropractor, Dr. Allen, http://www.thespinesolution.com/

Neck Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Single Knee-to-Chest Stretch

---

MOTION:

Lie on your back with your back flat on the floor and both knees bent. Hold one thigh behind your knee and bring one knee up to your chest. Hold 20 seconds. Return your leg to the floor.

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Physical Therapist, "Dr. Jo", https://www.youtube.com/user/AskDoctorJo

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Hamstring Stretch

---

MOTION:

Lie on your back with legs bent. Hold one thigh behind your knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax and return the foot to the floor.

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Physical Therapists, Rehab Plus Arizona, http://www.rehabplusaz.com/

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.