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Flexibility Training - Back

(hold all stretches for 10 seconds)
 

 

Lower Back - On Elbows (Prone)

Lower Back - Press-Up

Rise up on elbows as high as possible, keeping hips on floor.

Press upper body upward, keeping hips in contact with floor.  Keep lower back and buttocks relaxed.

Lower Back - Lower Trunk Rotation

Lower Back - Extensors / Gluteal

Keeping back flat and feet together, rotate knees to right side.  Hold and repeat to other side.

Bring knee to chest and hold.  For more stretch, bring head to knee and hold.  Repeat with other knee.

Lower Back - Extensors / Gluteal

Upper Back - Upper and Mid Extensors

Bring both knees to chest and hold.  For more stretch, bring head to knees and hold.

Lean forward until stretch is felt.  For greater stretch, move arms toward back legs of chair.  To return, put forearms on knees and push up.

Upper Back - Upper and Mid Extensors

Upper Back - Rotators

Slide hands forward and buttocks back.

With feet shoulder-width apart and 12 - 24 inches from wall, turn upper body and try to place hands on wall at shoulder height.  Hold and repeat to other side.
   
 
 

 

 
 

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