Back Exercises
Strengthening exercises
Head nodding
Starting position:
- Sit on a chair with your knees bent at about 90°.
- Lean forward with your upper body, keeping your back straight.
- Support your elbows on your thighs with your elbows bent at about 90°.
- Stretch the exercise band around the back of your head in front of your ears with modified tension.
- Hold the ends of the exercise band tightly with your left and right hands.
Exercise:
- Lift your head upwards with small movements against the tension of the exercise band.
Please note:
- Keep your back straight
- Head and neck straight
- Only do small movements
Shoulder pulls
Starting position:
- Sit on a chair with your knees bent at about 90°.
- Thread the exercise band around the handle of the closed door (or alternatively around another object at door-handle height that doesn‘t give way) and grasp both ends of the exercise band firmly, holding one end in each hand.
- For a firm hold, it is best if you loop the ends of the exercise band around your wrists.
- Stretch the exercise band with reasonable tension.
- Keep your arms and the exercise band in a horizontal line.
Exercise:
- Pull your elbow horizontally backwards against the tension of the exercise band, thereby moving the strap and your arms in a straight line.
Please note:
- Keep your back straight
- Tense your abdominal muscles
- Move the strap and your arms in a straight line
- Pull your shoulder blades together (don‘t just bend your arms!)
Hip pulls
Starting position:
- Sit on a chair with your knees bent at about 90°.
- Thread the exercise band around the handle of the closed door (or alternatively around another object at door-handle height that doesn‘t give way) and grasp both ends of the exercise band firmly, holding one end in each hand.
- For a firm hold, it is best if you loop the ends of the exercise band around your wrists.
- Stretch the exercise band with modified tension.
- Keep your arms straight and pointing slightly downwards.
Exercise:
- Pull your elbows horizontally backwards close to your body against the tension of the exercise band.
- Pull your hands towards your hips.
Please note:
- Keep your back straight
- Tense your abdominal muscles
- Hold your elbows in tightly
- Pull your hands towards your hips
Trunk bends
Starting position:
- Stand on a firm surface with your feet slightly apart and knees slightly bent.
- Grasp both ends of the exercise band firmly, holding one end in each hand.
- Now stand with both feet on the exercise band.
- Lean your upper body forwards with your back straight.
- Stretch the exercise band with reasonable tension.
- Keep your arms straight.
Exercise:
- Pull the exercise band vertically upwards.
- Keep your back straight and only straighten up your upper body.
- Keep your legs in the starting position, do not move them.
Please note:
- Keep your back straight
- Tense your abdominal muscles
- Knees slightly bent
- Arms held out straight
Leg raises
Starting position:
- Kneel down on a firm surface.
- Keep your knees together.
- Lean your upper body forwards, keeping your back straight, and support yourself on your elbows.
- Grasp both ends of the exercise band firmly, holding one end in each hand.
- Stretch the exercise band around one foot with modified tension.
Exercise:
- Stretch your leg diagonally backwards against the tension of the exercise band until your leg, back and neck are in a straight line.
- Then bring your leg back to the starting position.
Please note:
- Tense your abdominal muscles
- Do not bend your upper body forward or backward
- Keep your knees slightly bent
Side pulls
Starting position:
- Stand on a firm surface with your feet apart and knees slightly bent.
- Hold both ends of the exercise band firmly in your right hand.
- Bend your upper body to the side with your back straight.
- Now stand with your right foot in the large exercise band loop.
- Stretch the exercise band with reasonable tension.
- Keep your arms straight.
Exercise:
- Pull the exercise band vertically upwards.
- Keeping your back straight, straighten your upper body and lean over to the other side.
Please note:
- Keep your back straight
- Tense your abdominal muscles
- Neck, back and leg in a straight line
Sit-ups
Starting position:
- Bend your knees to about 90° with your legs slightly apart.
- Press your lower back down against the floor.
- Keep your elbows by your side and your hands on your chest, not your neck.
- Rest your head on the floor.
Exercise:
- Lift your head, shoulders and chest upwards.
- Keep your lower back pressed against the floor.
Please note:
- Press your lower back against the floor.
Leg lifts
Starting position:
- Lie on your back on a firm surface.
- Bend your knees to about 90° with your legs slightly apart.
- Press your lower back down against the floor.
- Lay your arms on the floor by your body.
- Rest your head on the floor.
Exercise:
- Lift your legs up until the angle between your upper body and thighs is about 90°.
- The angle at the knee remains unchanged.
- Keep your lower back pressed against the floor.
Please note:
- Press your lower back against the floor.
- Perhaps lay a pillow under your head.
Stretching exercises
Head presses
Starting position:
- Stand on a firm surface with your feet slightly apart and knees slightly bent.
- Clasp your hands together behind your head with your elbows pointing forwards.
Exercise:
- Press your head forwards with your hands.
- Keep your back straight.
- Keep your legs in the starting position, do not move them.
- You will feel the stretch in the neck muscles.
Please note:
- Back straight
- Knees slightly bent
Head pulls
Starting position:
- Stand on a firm surface with your feet slightly apart and knees slightly bent.
- Pass your left or right hand over the top of your head and hold your head above the ear.
- Keep your arm on the same plane as the body.
Exercise:
- Pull your head over to the same side as the arm.
- Keep your back straight.
- Keep your legs in the starting position, do not move them.
- You will feel the stretch in the neck muscles.
- You can increase the stretch by pushing the other arm towards the floor.
Please note:
- Keep your upper body upright
- With your head looking forwards
- Knees slightly bent
- Pull your head to the side with your hand
- Push your other arm towards the floor
Shoulder pulls
Starting position:- Sit on a chair with your knees bent at about 90°.
- Keep your back and head straight.
- With your left hand hold the handle of a closed door (or alternatively another object at door handle heigh that doesn‘t give way).
- Grasp the wrist of the outstretched arm with your right hand.
Exercise:
- Pull your upper back / shoulder blade backwards.
- Keep your neck relaxed.
- You will feel the stretch in your back and shoulders.
- You can increase the stretch by pushing your right hand further forwards.
Please note:
- Keep your back straight
- Arm stretched
- Pull your upper back / shoulder blade back
Trunk pulls
Starting position:
- Stand on a firm surface with your feet slightly apart and knees bent.
- Keep your back and head straight.
- With your left hand, hold a door handle of a closed door (or alternatively another object).
- Place your right hand or right forearm on your right thigh.
Exercise:
- Lean forward with your upper body.
- Keep your arm, neck and back in an almost straight line.
- Turn your pelvis slightly to the right and push your upper body slightly to the left (like leaning into a curve).
- You will feel the stretch running from your shoulder down your whole side to the pelvis.
Please note:
- Straight back
- Legs bent!
- Arms, neck and back in an almost straight line
- Pelvis turned slightly to the right and upper body pushed slightly to the left (like leaning into a curve)
Forward bending
Starting position:
- Sit down on a firm surface.
- Bend your legs slightly keeping your knees a little apart.
- Keep your back, neck and head straight.
- Place your hands on your knees.
Exercise:
- Now lean forwards while keeping your back straight.
- Do not bend your neck or upper back.
- Move your stretched arms towards the tips of your toes.
- You will feel the stretch in your lower back.
Please note:
- Keep your back straight when leaning forward (do not bend your neck or upper back)
- Legs bent
Lower body twisting
Starting position:
- Lie on your back on a firm surface.
- Straighten your right leg, bend your left leg, lay your left foot on your right knee.
- Lay your outstretched left arm on the floor, place your right hand on your left thigh.
Exercise:
- Now move the bent leg over the straight one.
- As you do so, twist your body from the chest down to the right.
- Your left arm remains the floor, your chest does not twist, your head looks in the opposite direction.
- You will feel the stretch in the lower/lateral back muscles and in your bottom.
Please note:
- Arm stays on the floor
- Head turns to the opposite side
Leg pulls
Starting position:
- Lie on your back on a firm surface, lay your arms down next to your body.
- Press your lower back down against the floor.
- Bend your right knee to an angle of about 90°.
- Bend your left knee and lay your ankle on the right leg below the knee.
Exercise:
- Now hold your right leg below the kneecap.
- Pass your left hand between both legs and grasp it with your right hand around the right leg.
- Now pull your right calf towards your face.
- You will feel the stretch in your buttock muscles.
Please note:
- Press your lower back against the floor.
Hip tilt
Starting position:
- Stand on a firm surface with your legs slightly apart.
- Hold your arms straight out in front of you.
Exercise:
- Keep your upper body and legs straight and tilt or push your pelvis forwards.
- You will feel the stretch in your groin.
- You can increase the stretch in your groin region by keeping your legs straight and turning your pelvis (not your upper body!) slightly further to the left or the right.
Please note:
- Pelvis tilts / is pushed forwards
Fascia training
Discover the soothing effect of the specific massaging of local body regions and muscle groups. One of the aims of the myofascial release** method is to stimulate tissue circulation and thus increase tissue tone. The German Society for Osteopathic Medicine (DGOM e.V.) defines this as: all muscles are enveloped by the so-called fascia. The fascia themselves are connected with each other all over the body. The fascia are stimulated by gentle pressure and tension. This improves the circulation and triggers reactions to normalize tissue tone.
Exercises you can do yourself
You can do the exercises for myofascial release with little effort and very effectively with the BLACKROLL® MINI.
Discover the soothing effect of a specific massaging of smaller body regions and muscle groups: this relieves muscular tension and can actively support the healing process after injuries.
Back
Lateral trunk & latissimus
Starting position- Stand upright
- Place one arm on the opposite shoulder
- Place the BLACKROLL® MINI between wall and thorax underneath your armpit
Exercise
- Roll out your thorax between hip and shoulder by slowly moving up and down
- Vary with pressure by working with your balance point
- When you reach the lowest point near your hip slowly get back into the initial position
- Change sides
Upper arm
Starting position- Stand upright
- Place the BLACKROLL® MINI between wall and upper arm near your shoulder
Exercise
- By moving up and down roll out your upper arm between elbow and shoulder
- Try changing pressure – both strength and pressure point – by working with your balance point
- When reaching the lowest point on your upper arm slowly return to the initial position
Underarms & hands
Starting position- Sit upright at a table
- Place the BLACKROLL® MINI under your underarm close to your wrist
Exercise
- Roll out your underarm between wrist and elbow by moving back and forth on the BLACKROLL®s/sup> MINI
- When you reach your elbow slowly move back into the initial position
Plantar fascia
Starting position- Stand upright
- Position the BLACKROLL® MINI under the sole of your foot
Exercise
- Roll back and forth with your foot on the BLACKROLL® MINI from heel to toes
- Repeat with both feet
- Apply pressure on different areas of your feet (heel, ball, right and left side) by working with your balance point on the BLACKROLL® MINI
Shin
Starting position- Get into an all-fours position
- Support yourself on your toes and lightly angled arms
- Raise your knees just a little
- Position the BLACKROLL® MINI just underneath your knee and put your right shin on it
Exercise
- Roll your shin back and forth on the BLACKROLL® MINI
- Move your leg to the left and right
- The pain should remain bearable: Choose the pressure according to this rule
- Change sides
Calf & achilles tendon
Starting position- Sit upright on the floor supporting yourself on your hands
- Place the BLACKROLL® MINI under your right calf
- Establish your left leg next to your right knee
Exercise
- Slowly and cautiously roll out your calf
- The well established left leg helps with controlling the exercise as it supports the rolling movement and helps raising your buttocks
- To secure a full roll out of the calf slowly rotate your right leg from left to right
- Change sides
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