Back exercises should be performed only after symptoms have resolved and an injury has healed.
Back exercises:
- Abdominal crunch:
- Lie flat on your back with your knees drawn up to 90 degrees and your feet planted on the floor.
- Place your hands behind your head and begin by slowly raising your shoulder blades 1 inch off the floor.
- Then return to the resting position.
- Focus on flexing the abdominal muscles when you raise your head and shoulders.
- Do not use your arms to lift your head or bend your neck.
- You must use your abdominal muscles to perform the exercise.
- Shoulder shrugs: rotate shoulders upward and backward.
- Lower neck and upper back stretch:
- Stand up; place your hands together in front of you.
- Bend your neck and upper back forward.
- Reach your hands toward the floor.
- Seated low-back stretch:
- Sit on a chair with both feet planted squarely on the floor.
- Bend down and place your head between your knees.
- Touch your fingertips on the floor between your feet.
