Back exercises in 15 minutes a day - Mayo Clinic

Do you want to prevent back pain? Try these exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, ... COVID-19:Advice,updatesandvaccineoptions FindoutaboutCOVID-19,COVID-19vaccines,andMayoClinicpatientandvisitorupdates. Skiptositenavigation SkiptoContent ThiscontentdoesnothaveanEnglishversion. ThiscontentdoesnothaveanArabicversion. 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RequestAppointment HealthyLifestyleBackexercises Sections Productsandservices Slideshow:Backexercisesin15minutesaday Previous Next 1of7 Knee-to-cheststretch Doyouwanttopreventbackpain?Trytheseexercisestostretchandstrengthenyourbackandsupportingmuscles.Repeateachexerciseafewtimes,thenincreasetherepetitionsastheexercisegetseasier. Lieonyourbackwithyourkneesbentandyourfeetflatonthefloor(A).Usingbothhands,pulluponekneeandpressittoyourchest(B).Tightenyourabdominalsandpressyourspinetothefloor.Holdfor5seconds.Returntothestartingpositionandrepeatwiththeoppositeleg(C).Returntothestartingpositionandthenrepeatwithbothlegsatthesametime(D).Repeateachstretch2to3times—preferablyonceinthemorningandonceatnight. Knee-to-cheststretch Lowerbackrotationalstretch Lowerbackflexibilityexercise Bridgeexercise Catstretch Seatedlowerbackrotationalstretch Shoulderbladesqueeze   Thereisaproblemwith informationsubmittedforthisrequest.Review/updatethe informationhighlightedbelowandresubmittheform. 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Sorrysomethingwentwrongwithyoursubscription Please,tryagaininacoupleofminutes Retry ShareTweet SeemoreMultimedia June19,2021 Showreferences Spineconditioningprogram.AmericanAcademyofOrthopaedicSurgeons.https://orthoinfo.aaos.org/en/recovery/spine-conditioning-program/.AccessedFeb.1,2019. RainvilleJ,etal.Exercise-basedtherapyforlowbackpain.https://www.uptodate.com/contents/search.AccessedFeb.1,2019. Lowbacksurgeryexerciseguide.AmericanAcademyofOrthopaedicSurgeons.https://orthoinfo.aaos.org/en/recovery/low-back-surgery-exercise-guide.AccessedFeb.1,2019. BryanE.TheComprehensiveManualofTherapeuticExercises.SlackIncorporated;2018. ProductsandServicesBoneHealthProductsAvailableatMayoClinicStoreBook:LiveYoungerLongerBook:MayoClinicBookofHomeRemediesBook:MayoClinicFamilyHealthBook,5thEditionNewsletter:MayoClinicHealthLetter—DigitalEdition Advertisement MayoClinicdoesnotendorsecompaniesorproducts.Advertisingrevenuesupportsournot-for-profitmission. 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