You use your fingers constantly to type at work, to install smartphone apps, to cook dinner and to grasp onto weights at the gym. Yet, the fingers are sometimes completely forgotten, especially when it comes to stretching. Finger stretches can help you recover from an injury, arthritis, systemic sclerosis or other diseases. And, they can help increase your finger flexibility … [Read more...]
Pilates Swan Dive – Strengthen Back and Core Muscles
Congratulations, you've reached the end of the line! It's been a hard journey, no doubt, but one which will serve you well in the future. Once you see the benefit of a flexible and mobile core muscles, the relief to your back now that it has a proper support, you are likely to continue with at least some aspects of this program well into your twilight years. Today's exercise, … [Read more...]
Bodyweight Back Workout
Welcome to the penultimate exercise in the bodyweight back workout series! Our goal is to strengthen back muscles, improve your posture and bring relief to your spine. If you are just joining us, make sure to start from the first exercise of this program (you can find the link below) and gradually find your way here again following our instructions. Exercises #7 and 8 are … [Read more...]
Bodyweight Back Exercises – Swimming
Today's exercise, Swimming, is a part of our bodyweight back exercises (see the list below) and a natural progression from the previous exercise, Double Impact. If you have a bad posture while sitting (most people who work in front of a computer are leaning forwards towards it), this exercise will compensate for the stress and strengthen your spine and back muscles. Before … [Read more...]
Erector Spinae Stretch and Extension
With this erector spinae stretch and extension, Double Impact, we start with the second part of our back stretching program. From now on, all the exercises will be of a higher difficulty than those before, so stay focused, listen to your body and stop if something feels wrong. If you are suffering from a recurring back injury, or have had a serious spine injury before, it's … [Read more...]
6 Simple Stretches for Neck Pain and Stiff Shoulders
Whether you are in an office chair all day or maybe slept in a weird position, neck pain happens to all of us. Not only is it annoying and uncomfortable, but it can also lead to headaches and serious problems with your upper back. Here are 6 simple exercises to stretch the muscles of the neck and shoulders. This is not only useful, but also pleasant, especially in the … [Read more...]
Erector Spinae Exercises – Pilates Leg Kick
Congratulations for making it this far! After you conquer today's exercise, Pilates Leg Kick, your back and core should already be in a much better condition then before you started this program. These erector spinae exercises are essential to anybody who tends to sit a lot. By implementing our stretching routine, you'll strengthen all the muscles that support your spine, … [Read more...]
Stretches for Upper Back and Back Pain Relief
We started this back stretching program to provide a resource for back pain sufferers and help them relieve back pain. We advise you to begin with the starting stretches for upper back and then progressively advance to more complex movements. This program can be especially beneficial to office workers, as they tend to sit a lot and have a high tendency to develop back & … [Read more...]
Stiff Back? Just One Stretch to Relax Your Back Muscles!
Having a stiff back? We have a single stretch that'll fix that for you. And once you realize how great it is, you'll want to check all eight spinal flexion stretches we've prepared for people suffering from back pain and poor posture. Our aim is to give you with a stretching routine, which when practiced regularly (once or twice per week, for example) will help you get rid … [Read more...]
Upper Back Stretches – Develop Perfect Posture and Relieve Back Pain
The Back Extension Stretch is a widely used exercise to strengthen the muscles on your back, protect your spine from injury and relieve back pain. Physiotherapists apply this exercise not only in sports training, but also in medicine. Our lower and upper back stretches will help you increase the flexibility of your back muscles, help you develop a perfect posture and bring … [Read more...]
