VIDEO 8. Back Exercises

In the second module focusing on spinal health, posture-based exercises will be addressed through four regions. You can start by watching our sample videos specifically targeting the back area.

Exercise 1

– Sit upright with your elbows at the sides and bend to a 90-degree angle (right angle).

– Push your shoulders towards each other and downward, with your palms facing the ground.

– While maintaining the above position, open and close your arms in the air.

– Keep your elbows “glued” to the sides as you complete the movement.

– Do this for 20 seconds.

– Repeat 4 times.

Exercise 2

– Stand against the wall with your feet shoulder-width apart.

– Gently press your lower back against the wall.

– Rest your elbows, forearms, and wrists against the wall.

– While keeping your elbows in contact with the wall, slowly raise and lower your arms with a small range of motion.

– Repeat 10 times.

Exercise 3

– Sit in a chair

– Keep your elbows close to your sides and pull the resistance band backward as your shoulder blades move up and down.

– Return to the starting position slowly.

– Do 3 sets of 5 repetitions.