Grab a pair of dumbbells with an overhand grip or anchor a resistance band and stand with your feet together. Imagine that you're squeezing a lemon between your shoulder blades. Spine Extensions All photos Spine extensions can help prevent back pain by counteracting the forward, flexed position in which many people spend most of their time. Hold for 1 count and then slowly return to the starting position. Bow and Arrow All photos This dynamic moves targets the muscles in your upper back to help you stand tall and straight, not hunched over. Complete 15 reps total. Do 3 reps total.
Bend your left elbow and pull your arm behind you as if aiming a bow and arrow. Pull your shoulders down and back and keep them there during the entire movement. Continue alternating until you've completed 15 reps total. Slowly lower your left arm as you bend your right elbow and perform a row on the other side. Do 3 reps total. Extend your left arm and bend and pull your right arm back. Spine Extensions All photos Spine extensions can help prevent back pain by counteracting the forward, flexed position in which many people spend most of their time. Alternating arms allows you to work each side of your body separately, which helps bolster muscle imbalances and forces your core to work even harder. Imagine that you're squeezing a lemon between your shoulder blades. Keeping your abs in tight, bend your left elbow and pull the weight to the side of your torso. Your knees should be bent 90 degrees. Brace your abs in tight to your spine and raise your right arm and left leg until they're in line with your body. Grab a pair of dumbbells with an overhand grip or anchor a resistance band and stand with your feet together. You may want to lie on a mat or carpet for this exercise. Hold for 10 counts. Complete 15 reps with your left arm, and then switch to your right arm. Return to the starting position, and repeat on the other side. Grab a pair of dumbbells with an underhand grip palms facing away from your body , and stand with your feet shoulder-width apart. Grab a pair of dumbbells and kneel on the floor with your hands below your shoulders, palms facing in, and your knees below your hips. Hold for counts and slowly lower back to the floor. Repeat 15 times total. Complete 15 reps total. Contract your glutes and the muscles in your lower back, and raise your shoulders, chest, and arms off the floor. Raise your left arm straight out to the side your arms should be slightly bent. Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. You can perform this exercise using dumbbells as shown or with a resistance band or cable machine to really feel your upper-back muscles working.
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