Learn how to focus on strengthening your back through these back strengthening yoga exercises that can improve strength and flexibility. This will help you deal with your back pain issues or if you want a stronger back. Then, let me guide you with these back strengthening yoga exercises for strength and flexibility.
CLICK HERE to watch the YouTube video about Back-strengthening Yoga Exercises
1. Dolphin Dive
Start in a forearm plank position. Pull your hips up and hold that position for a couple of seconds. Return to the starting position, relax and repeat the movement.
Dolphin Dive
Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the top and bottom position, holding for 2 to 3 seconds. The intensity can be light to moderate.
2. Knee to Nose
Start in a straight-arm plank position. Maintain proper alignment with the head, shoulders, and hips. Your legs should be hip-width apart. Bring one knee up toward your nose slowly, and then bring the leg back. Repeat the movement on the opposite side.
Knee to Nose
Start with one set of 5 reps on each side, alternating back and forth. Perform this exercise in a smooth, controlled movement with a quick stop at the end. The intensity can be light to moderate.
3. Glute Bridge
Lie on your back on the floor. Bend your knees and put your arms at your sides. Relax your upper body. Your knees should be approximately hip-width apart. Push through your heels and raise your hips. Maintain proper alignment with the knees, hips, and shoulders. Hold onto that position for a couple of seconds, then bring the hips back down. Repeat the movements.
Glute Bridge
Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the top position, holding for 1 to 2 seconds. The intensity is light.
4. Mid-back Extension
Lie facing down on the floor with your arms out to your sides. Maintain proper alignment with the head, shoulders, and hips. Lift your face, upper body, hands, and legs off the mat. Return to the starting position and repeat the movement.
Mid-back Extension
Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with a good stop at the end position, holding for 1 to 2 seconds. The intensity can be light to moderate.
5. Same Side Bird Dog
Start in a four-point kneeling position and tighten your abdominal area. Extend your right leg behind you while reaching your right arm forward. Maintain proper alignment on the side with your head, shoulders, and hips. Return to the starting position and repeat the movement on the opposite side.
Same Side Bird Dog
Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement with a quick stop at the end. The intensity is light.
This exercise is a challenging balance and stability exercise on the shoulders and hips. Give these five Back-strengthening Yoga Exercises a go.
If you want to take charge of your back pain and eliminate it safely, then check out the Low Back Pain Solved program, here!
Take care!
Rick Kaselj, MS