GET A STRONG BACK FOR LIFE
Back strength is key to injury prevention and overall wellbeing, but our sedentary lifestyle isn’t! Invest in your back’s health with this easy-to-do strength routine
1 KNEELING CORE AND BALANCE
WHY: Engages the front and back of the body equally, balancing you in a strength and postural position.
HOW: From kneeling, stretch your right arm and left leg straight out. Squeeze the back of your body as you draw the front of your ribs and pelvis towards each other. Come back to kneeling and repeat on the other side. This is 1 rep. Do 10 reps.
2 ROLLING BRIDGE
WHY: Activates your posterior chain muscles, especially your glutes, which are powerful stabilisers that give your spine a strong foundation.
HOW: Lie on the floor with your feet slightly wider than hip width. Squeeze your butt and back muscles as you roll your spine off the ground until your bodyweight is on the back of your shoulders. Hold this position for 5 seconds, then roll back down. This is 1 rep. Do 8 reps.
WHY: This whole-body functional exercise recruits your spine stabilisers, as well as major and minor muscles in your lower body.
HOW: Stand with your feet apart, chest up, core on and eyes on the horizon. Sit your butt back and down as low as you can while keeping your torso tall. Drive into your heels and squeeze your butt as you stand back up. Do 15 reps.
4 LOCUST POSE
WHY: Works your posterior chain muscles and maintains an open chest, which is great for your posture.
HOW: Lie on your front with your arms by your sides and your gaze on the floor. Squeeze your butt and back as you lift your arms and legs off the ground and hold this elevation for 10 seconds before lowering back down. This is 1 rep. Do 8 reps.
WHY: Improves strength and stability in your upper back and shoulders.
HOW: Holding a dumbbell in your left hand, stand with your feet shoulderwidth apart and core on. Tilt your upper body forward to a 45-degree angle, letting the weight hang naturally below your shoulder. Drive into your feet, and squeeze your butt and back muscles as you stand up, drawing your left arm back until that hand is up by your chest and your torso is rotated to that side. Return to the starting position, switch the dumbbell to your other hand and repeat. This is 1 rep. Do 15 reps.