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Benefits of strengthening your back

No matter what age, strengthening your back has so many health benefits such as:

  • Improving your posture
  • Building lean muscle mass
  • Giving your whole entire body more power
  • Structural necessity

We share our top 4 poses that will help strengthen your back:

Cow pose

  • Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
  • As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.
  • Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat.
  • This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.

Cat pose

  • Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
  • Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
  • Inhale, coming back to neutral “tabletop” position on your hands and knees.
  • This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.

Bridge pose

  • Lying on your back, bend both knees and place the feet flat on the floor hip width apart.
  • Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor.
  • Press down into the arms and shoulders to lift the chest up. Option to interlace your fingers.
  • Keep lower 2 ribs knit together.
  • Keep knees hip width distance, do not allow the knees to open wide.
  • Breathe and hold for 4-8 breaths.
  • Slowly lower down one vertebra at a time.

Extended puppy pose

  • Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.
  • As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don’t let your elbows touch the ground.
  • Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.
  • Breathe into your back, feeling the spine lengthen in both directions. Hold for 30 seconds to a minute, then release your buttocks down onto your heels.

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