6 Exercises to Strengthen Your Back | Class FitSugar

just a few minutes is all you need to strengthen and stretch your back get ready to feel relief alright guys so I am going to show you some awesome exercises very very healthy back ok so we’re gonna start on all fours hands underneath the shoulders knees under the hips all right all fours position we’re gonna start with a cat and dog stretch so with this you’re really arching the back up towards the sky you’re gonna drop the chin in towards the chest you’re getting a big stretch through that whole spinal column then drop the belly lift the head all the way up eyes look up towards the sky and drop the belly and then repeat this so you’re getting that whole spinal column to stretch allow the muscles along the spine to lengthen out on the front side as you’re doing this position with the chin up belly drop one more time really art it pull those shoulder blades apart and then one more drop the belly lift the chin Oh stretch it out I love it now you’re gonna sit back this is critical for the back okay this one here Child’s Pose you’re gonna reach those arms forward drop your forehead to the floor if you can alright you’re reaching you’re crawling those fingertips further and further forward you’re stretching all these muscles here okay lengthening out now this you’re gonna take to the side so now I’m going to reach across my body now I’m getting more of a stretch through the lateral side of my body feeling it all the way down to my low back in my QL which is called your quadratus lumborum know that but you’re stretching it and that’s what feels tight and your low back most of the time now switch sides and reach there with that hand in front reaches out in front and across the body take a deep breath in remember breathe in let your ribs open up you stretch it more exhale relax press drop that elbow down to the floor one more big breath in and exhale ah man that starts to feel good and you want to give yourself time with those okay now we’re gonna flip it over we’re gonna come on to the back now we’re activating the abdominals for this one alright so you want to lift your shoulder blades you’re gonna pull your knee into your chest starting to warm up the core muscles and you’re stretching out the glue so back and forth the glutes are directly related to your low back tightness okay so you want a healthy back you got to stretch out the glutes and activate the abdominal muscles that support the spine right makes sense right abs are tight support that spine your low back does less work to keep it to keep it in alignment so you’re going back and forth exhale keep your low back on the floor breathe back and forth looking good couple more seconds here really feel those ABS warming up keep your low back flat good nice little tuck here get that nice stretch see that little bounce I’m doing it’s a nice little extra pull oh yeah all right now we’re gonna also go back into that all fours position and perform a strengthening exercise for the whole entire back side so you’re gonna go opposite arm and leg kick the heel out and thumb up and you’re a nice straight line I call this the bird dog you’re looking down towards let’s get down towards the floor squeeze your butt and then bring it right back down now repeat it on the same side kick the heel out long thumb up towards the sky straight body abs are tight pulled in and then back down with that passe it’s really important give it that pause hold squeeze and right back down let’s switch sides so the other side now kicking the heel out long arm squeeze and bring it back to Center good remember here abs are tight don’t just let your belly drop the let your elbow Bend you’re nice and strong here strong platform and then back one more time on this side lengthen this is so good for the back you’re gonna be so strong holding that posture nice and tall and bring it back down now a little bit more difficult you’re gonna go into a full plank position abs are tight bellies pulled in tight here you’re working those abdominals and the back you’re gonna lift one heel up couple inches and back down all right so notice how I’m keeping my body very straight I’m not dropping and I’m also not lifting this is not the move you want to keep it straight just a couple inches off the ground toes pointed towards the floor breathe good back and forth last one oh yeah remember you can do these longer if you need to I’m showing you the essentials today now this last move you’re gonna have one foot up but we’re gonna stretch out the peers the us the psoas muscle here the hip flexor so here we’re in a kneeling hip flexor stretch remember it’s directly related to the low back tightness so when we stretch the front side it loosens the tightness on the back okay trust me on this one I’ve been doing a loan tab you gotta love this so you’re gonna feel the release in your back as you stretch the front value switch other side breathe it out remember these are the essentials you guys practice these ones again and again hold them for a longer amount of time and you are going to feel strong in that back and be pain-free [Music] doesn’t your back feel great let me know what other workout remedies you’re looking for in the comments below we’ll see you next time on PopSugar fitness [Music]

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Don’t let back pain keep you down! Here are six exercises that will keep your spine healthy and your core strong. This five-minute workout will teach you the essentials for maintaining a better back, from flexible hips to strong abs. Press play, get ready to stretch and strengthen your back, and feel relief.

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