Healthy Back: Reference to Go: 50 Simple Techniques for a Pain-Free Back

Table of Contents
 
Warm-Ups (6)
 
• (1) Neck Rotations and Rolls—increase flexibility; relieve tension
 
• (2) Chin Tuck—stretches the neck; improves posture
 
• (3) Shrugs, Circles, and Twists—improve flexibility; strengthen the upper back
 
• (4) Shoulder-Blade Squeeze—improves posture; releases tension
 
• (5) Knee-to-Chest/Two-Knees-to-Chest Stretch—stretches lower back; improves flexibility
 
• (6) Barrel Movement—increases flexibility; relaxes the body
 
Seated Exercises (2)
 
• (7) Healthy Sitting—prevents chronic back problems; reduces back strain
 
• (8) Slouch Stretch with Overcorrect—counteracts forward-bending postures; increases postural awareness
 
Kneeling Exercises (5)
 
• (9) Cat and Dog Stretch—promotes spinal flexibility; stretches spinal column
 
• (10) Side-to-Side Stretch—increases spinal flexibility; stretches muscles along torso
 
• (11) Thoracic Rotation—releases tension in neck and shoulders; stretches midback
 
• (12) Balance Stretch—strengthens lower-back muscles; improves balance
 
• (13) Kneeling Lunge—stretches hip and thigh muscles; aids posture and mobility
 
Standing Exercises (12)
 
• (14) Postural Alignment—aligns spine; corrects poor posture
 
• (15) Triangle—elongates spinal column; improves flexibility
 
• (16) Backbend—strengthens lower back; counterbalances forward-bending postures
 
• (17) Standing Pelvic Tilt—relieves lower-back fatigue; strengthens abdominal muscles
 
• (18) Wall Slides—strengthens thigh muscles; relieves lower-back fatigue
 
• (19) Squat—stretches the spine; loosens hips and lower back
 
• (20) Quadriceps Stretch—stretches quadricep muscles; improves hip flexibility
 
• (21) Calf Stretch—relieves tight calf muscles; stretches Achilles tendons
 
• (22) Soleus Stretch—stretches calf and soleus muscles; stretches Achilles tendons
 
• (23) Rear-Leg Raises—strengthens gluteus maximus; strengthens lower back
 
• (24) Corner Stretch—stretches chest muscles; improves posture
 
• (25) Towel Stretch—releases tension in back and shoulders; stretches rotator-cuff muscles
 
Prone Exercises (7)
 
• (26) Opposite Arm and Leg Raise—strengthens arm, back, gluteus, and hamstring muscles; relieves tension
 
• (27) Superman—strengthens muscles that support spine; strengthens arm, gluteus, and hamstring muscles
 
• (28) Child’s Pose—stretches spine; relaxes the back
 
• (29) Prone-on-Elbows Stretch—stretches abdominals; increases lower-back flexibility
 
• (30) Press-Up Stretch—stretches abdominals; increases lower-back flexibility
 
• (31) Plank with Bent Arms—strengthens abdominal, back, and gluteus muscles
 
• (32) Plank with Straight Arms—strengthens abdominal, back, and gluteus muscles, as well as arms and wrists
 
Side-Lying Exercise (1)
 
• (33) Sideways Plank—strengthens oblique muscles; strengthens shoulder girdle
 
Supine Exercises (14)
 
• (34) Transverse Abdominus Bracing—strengthens deep abdominals; promotes good posture
 
• (35) Abdominal Bracing with Arms Overhead—strengthens deep abdominals; promotes good posture
 
• (36) Partial Sit-Ups—strengthens abdominals
 
• (37) Oblique Partial Sit-Ups—strengthens oblique abdominals; improves midback flexibility
 
• (38) Leg Bicycles—strengthens deep abdominals
 
• (39) Pelvic Tilt—strengthens upper abdominals; stretches lower-back muscles
 
• (40) Adductor Stretch—stretches inner-thigh muscles; opens the hips
 
• (41) Bridging—strengthens gluteus muscles and lower back; increases back and shoulder flexibility
 
• (42) Bridging with Knees Together and Apart—strengthens gluteus and groin muscles; increases hip flexibility
 
• (43) One-Legged Bridge—strengthens gluteus and hamstring muscles; strengthens lower back
 
• (44) Gluteal Stretch—stretches gluteus muscles; opens the hips
 
• (45) Hamstring Stretch—stretches hamstring muscles
 
• (46) Spinal Twist—stretches spine and connecting nerves; relieves neck and midback stiffness
 
• (47) Trunk Rotations—strengthens abdominal and oblique muscles; promotes spinal flexibility
 
Meditations (3)
 
• (48) Relaxation Meditation—relaxes body, nervous system, and mind; relieves tension
 
• (49) Healthy Spine Meditation—reduces heart rate and blood pressure; promotes postural awareness
 
• (50) Walking Meditation—increases circulation in arms and legs; promotes peacefulness