Exercises for spine

                                       Exercises for spine 

Last reviewed Fri 28 September 2018 By Bethany Cadman Reviewed by Gregory Minnis, DPT
Bridges Knee-to-chest stretches Lower back rotational stretches Draw-in maneuvers Pelvic tilts Lying lateral leg lifts Cat stretches Supermans Seated lower back rotational stretches Partial curls Takeaway
Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles.
According to researchers, exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.

10 exercises for spine

1. Bridges

Bridge stretch.
Bridges work a person's gluteus maximus, which is the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat.

The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.

To perform a bridge:

Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
Press the feet into the floor, keeping the arms by the sides.
Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
Squeeze the buttocks with the shoulders remaining on the floor.
Lower the buttocks to the ground and rest for a few seconds.
Repeat 15 times and then rest for 1 minute.
Do 3 sets of 15 repetitions.

2. Knee-to-chest stretches

Knee to chest stretch
Doing a knee-to-chest stretch can help elongate the lower back, relieving tension and pain.

To perform the knee-to-chest stretch:

Lie on the back on the floor.
Bend the knees, keeping both feet flat on the floor.
Use both hands to pull one knee in toward the chest.
Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
Return to the starting position.
Repeat with the opposite leg.
Repeat with each leg 2–3 times twice a day.

3. Lower back rotational stretches

lower back rotational stretch
The lower back rotational stretch can help relieve tension in the lower back and trunk. It also gently works the core muscles to improve stability.

To perform the lower back rotational stretch:

Lie back on the floor with bent knees and feet flat on the ground.
Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
Hold the position for 5–10 seconds.
Return to the starting position.
Gently roll the bent knees over to the opposite side, hold, and then return to the starting position.
Repeat 2–3 times on each side twice a day.

4. Draw-in maneuvers

The draw-in maneuver works the transversus abdominis. This muscle is on the front and side of the abdomen, stabilizing the spine and lower back region.

To perform the draw-in maneuver:

Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
Breathe in deeply.
While breathing out, pull the bellybutton toward the spine, tightening the abdominal muscles and keeping the hips still.
Hold the position for 5 seconds.
Repeat 5 times.

5. Pelvic tilts

Draw-in maneuver abdominal exercise
The pelvic tilt exercise can release tight back muscles and keep them flexible.

To perform this lower back flexibility exercise:

Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
Gently arch the lower back and push the stomach out.
Hold for 5 seconds, then relax.
Flatten the back and pull the bellybutton in toward the floor.
Hold for 5 seconds, then relax.
Increase the number of repetitions daily, building up to 30.

6. Lying lateral leg lifts

Woman doing leg lifts in gym
Lying lateral leg lifts work the hip abductor muscles. These muscles support the pelvis and can help reduce strain on the back.

Keeping these muscles strong is essential, as they help a person maintain their balance and can affect mobility.

To perform lying lateral leg lifts:

Lie on one side with the legs together.
Keep the lower leg slightly bent.
Draw the bellybutton into the spine to engage the core muscles.
Raise the top leg about 18 inches, keeping it straight and extended.
Hold the position for 2 seconds.
Repeat 10 times.
Turn onto the other side of the body and repeat, lifting the other leg.
Perform 3 sets on each side.

7. Cat stretches

Woman doing yoga stretch called cat pose
The cat stretch can help lengthen the back, make it stronger, and ease tension in the muscles.

To perform the cat stretch:

Get onto the hands and knees with the knees hip-width apart.
Arch the back, pulling the bellybutton up toward the spine.
Slowly relax the muscles and allow the abdomen to sag toward the floor.
Return to the starting position.
Repeat 3–5 times twice a day.

8. Supermans

Superman back stretch while lying on front
A person needs strong back extensors to maintain good posture. These muscles run along either side of the spine.

Weak back extensors can reduce spinal and pelvic support, but doing an exercise called a "Superman" can help.

To perform a Superman:

Lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground.
Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor.
Try to pull in the bellybutton, lifting it off the floor to engage the core muscles.
Keep the head straight and look at the floor to avoid neck injury.
Stretch the hands and feet outward as far as possible.
Hold the position for 2 seconds.
Return to the starting position.
Repeat 10 times.

9. Seated lower back rotational stretches

Person seated on chair at desk doing back twist stretches
The seated lower back rotational stretch helps relieve pain, working the core muscles and strengthening the lower back.

To perform the seated lower back rotational stretch:

Sit on a stool or chair without arms, keeping the feet flat on the floor.
Twist at the core to the right, keeping the hips square and the spine tall.
Position the hands behind the head or place the left hand on the right knee to support the stretch.
Hold the position for 10 seconds.
Repeat the exercise on the left-hand side.
Repeat on each side 3–5 times twice a day.

10. Partial curls

Man doing partial curls or sit ups on floor.
Strong abdominal muscles play a significant role in supporting the spine and can also help keep the hips properly aligned.

Weak abdominals can result in poor core strength and lack of stability, which can cause lower back pain. Curls and partial curls help build a strong core.

To perform partial curls:

Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart.
Cross the hands over the chest.
Breathe in deeply.
On the breath out, engage the abdominal muscles by pulling in the stomach.
Gently raise the head and shoulders 2 inches off the ground while keeping the neck in line with the spine.
Hold for 5 seconds then return to the starting position.
Repeat the exercise 10 times.
Perform 3 sets.
Home remedies for fast back pain relief
Home remedies for fast back pain relief
Learn about creams, stretches, and other remedies to quickly relieve lower back pain.
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Takeaway
Performing exercises to work the core muscles can prevent injury, increase stability, and improve flexibility. People with lower back pain should also pay attention to their general posture and how they carry heavy objects to identify movements that may be responsible.

Anyone experiencing lower back pain that is severe or does not go away with gentle stretches and exercise should make an appointment with a doctor.

If any of these back exercises make pain worse, it is vital to stop doing them immediately and consult a doctor


As far as bodybuilding and resistance training is concerned, no doubt you will have heard people, countless times, talking about the sheer importance of not overtraining and of getting enough time to rest and recover following extensive workouts.



When it comes to bodybuilding and making muscle and strength gains, rest and recovery is a critical component of any training regime, but that isn’t to say that spells of extensive physical exercise with less rest and recovery time, can’t be beneficial as well.



Most bodybuilders typically follow a five day split, in which they train one body part per day, I.E Chest on Monday, Back on Tuesday, etc… Like all things in life, there are upsides to following a five day split, and there are downsides to following a five day split.



If you’ve been following a five day split and have noticed your gains and improvements becoming less and less impressive as time has gone by, this could be an indication that you have reached a natural plateau, and it could be your body telling you to make some changes.



Most people when they come across natural plateaus in their training, will take some time off from the gym, or will train less frequently, as they think that perhaps they are overtraining.



Some experts however, actually increasing your training frequency, and training even MORE, by following a 7 day split workout instead.

Why follow a 7 day split workout routine?

If you were to talk to the average Joe, who happens to have a limited pool of knowledge regarding health and fitness, if you were to tell them that you were training 7 days per week, they would gasp in horror and tell you that you are overtraining and that you should stop immediately, before the entire world ends!



Ok, that last part was pretty dramatic, but they would tell you to stop immediately and would talk about the importance of rest and recovery. Rest and recovery are indeed both vital components of any training regime, but, providing you are getting enough good quality sleep each night, if you were to follow a 7 day split for a limited amount of time, you would see some pretty fantastic results.



By training 7 days a week, your body doesn’t know whether it is coming or going, and so it will begin to overcompensate by generating more energy by burning more calories, which means you not only have more energy, you also burn more fat as well.



It is also a great way of shocking the muscles into new growth as it really helps to stimulate muscle hypertrophy, which is exactly what you want when it comes to making new gains.

Things to know about this 7-day split

Before going any further, it is worth clearing up the fact that this type of training is not sustainable as it is only designed to help you to break natural plateaus and to help you bring up lagging muscle groups, or to perhaps help burn off stubborn and unsightly body fat that you can’t seem to shift otherwise.



Ideally, follow this program for no longer than 6 weeks, and then take an entire week off from training altogether, to help your body to reset itself.

The workout

Day 3 – Legs

Barbell squatBarbell squats – 4 sets of 8 – 10 reps

Hack squats – 4 sets of 10 reps

Leg press machine – 3 sets of 10 reps

Leg extension machine – 3 sets of 10 reps

Hamstring curls – 3 sets of 10 reps

Calf raises – 3 sets of 20 reps

 Day 4 – Back and Abs

Chin-ups – 4 sets of 10 reps

Wide grip lat pull-downs – 4 sets of 12 reps

Close grip lat pull-downs – 4 sets of 12 reps

Barbell bent over rows – 4 sets of 8 reps

Dumbbell rows – 4 sets of 8 – 10 reps per arm

Hyperextensions – 4 sets to failure

And also include an abs workout – see our abs exercises section here.

Day 5 – Arms (biceps, triceps)

Double arm dumbbell curls = 4 sets 10 – 12 reps

EZ bar curls – 4 sets 10 reps

Preacher curl machine – 4 sets of 12 reps

Triceps rope pushdowns – 4 sets of 15 reps

Overhead triceps rope extensions – 4 sets of 15 reps

Skull crushers – 4 sets of 10 reps

Days 6 and 7

Here is where things get interesting, because in reality, there is no right or wrong exercise or muscle group for you to train on days 6 and 7, which is one of the reasons why these types of splits are considered so fun and so enjoyable.

Basically, when you follow a 7 day split, you use your two additional training days, to bring up lagging body parts and muscle groups, or to help you reach your goals much quicker. So, if for example, you feel that your chest is lagging in comparison to the rest of your body, you would train your chest on day 6 perhaps, repeating the same chest workout from day 1.

Remember however, you will be training chest again on day 1, so never train chest on day 7, as it will still need additional time to recover.

Some people choose to use their additional training days, to train lagging body parts on day 6, and will then use day 7 to perform cardio to help them burn calories and to help them get their body fat percentages under control.

So, as an example, their training schedule, may look something like:

Day 6 – Repeat chest workout from day 1

Day 7 – 60 minutes of steady state cardio.

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Best Exercises To Strengthen Wrists

           Best Exercises To Strengthen Wrists 

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What would you do if a stranger holds your wrist tightly and doesn’t let go? Try to free yourself, right? But what if your wrists are not strong enough? You might injure them trying to free yourself! That’s why it is important to strengthen your wrists.

Strong wrists also make lifting weights and doing daily chores easy. So, get your wrist muscles (wrist extensors and flexors) to work. This post lists out 15 best wrist exercises you must do every day for 10 minutes.

But before that, let’s see how the wrist and forearm muscles help you in various movements. Scroll down!

Gym Personal Trainer

Wrist And Forearm Muscles Involved In Various Movements

Your wrists and forearms are responsible for a range of motions – picking up objects, holding something, exercising (plank, push ups, bicep curls, etc.), and even shaking hands. There are various muscles that help you do all this without any restriction. They are:

• Wrist Flexors – When you flex your wrist or when your palm is moved toward your forearm.
• Wrist Extensors – When your palm moves away from the forearm.
• Supinators – When you flip your palms up.
• Pronators – When you flip your palms down.

The next big question is, how will strengthening these muscles help? What will happen if you do not have strong wrists? Find out below.

Why Should You Do Wrist Strengthening Exercises?

The muscles and ligaments in your forearms and hands not only help you move your hands in various directions but also prevent rubbing of the wrist and forearm bones. When your forearm and wrist muscles are weak, doing medium impact exercises can lead to injuries.

Here’s a list of injuries you can prevent by strengthening your wrists:

• Wrist Tendonitis – Inflammation of the tendons around the wrist joint. Wrist stretching works wonders for wrist tendonitis.
• Carpal Tunnel Syndrome – Occurs when the median nerve is compressed as it passes through the wrist area. Light gripping and lifting exercises may help.
• Boxer’s Fracture – Fracture of the bones that form the knuckles. These bones are attached to all the five fingers and the wrist. Wrist extension, flexion, side-to-side movement, grip strengthening, and stretching may help.
• Colles Fracture – Fracture of the radius bone of the forearm near the wrist. Post recovery, exercise therapy like supination and pronation of the wrist and grip exercise may work.
• Smith’s Fracture – Fracture of the distal radius. It is just the opposite of Colles fracture. Flexion, extension, and grip exercises may help.

Wrist strengthening exercises can also help in recovery after shoulder, elbow, or wrist surgery. Strong wrists also help lift weights, which is needed to build upper body strength and toned arms, chest, and back. Let’s start with the wrist strengthening exercises.

15 Wrist Strengthening Exercises

Before jumping in, let me tell you that a few exercises will target your forearms and arms as your hands need to be strong as a whole to develop wrist strength. These exercises are simple, easy, and can be done at home or the gym. Let’s begin.

NOTE: Do these exercises post recovery under the supervision of a trained physical therapist.

1. Wrist Circles

Target – Wrist flexors, extensors, pronators, and supinators.

How To Do Wrist Circles

1. Sit or stand with your spine erect, shoulders rolled back, and look forward.
2. Extend your hands forward at the shoulder level, and fold each palm into a fist.
3. Keeping your elbows stationary, turn your wrists to the left, flex them up, turn to the right, and then flex down. Repeat 10 times.
4. Reverse the direction and repeat 10 times.

Sets And Reps

3 sets of 10 reps in each direction

2. Wrist Curl Exercise With Dumbbells

Target – Wrist flexors, extensors, pronators, supinators, and brachialis.

How To Do Wrist Curl With Dumbbells

1. Sit on a bench or a chair and keep your legs shoulder-width apart. Grab a dumbbell in each hand, and place your forearms on your thighs such that your palms are facing up. Do not rest your wrists on your knees. This is the starting position.
2. Keeping your forearms stationary, curl your wrists toward them. Hold this pose for a moment.
3. Slowly extend your wrists back and down toward the floor.

Sets And Reps

3 sets of 10 reps

Tip: Do not use heavy weights if you are a beginner or have a wrist injury. Wear a wrist support if needed.

3. Reverse Wrist Curl Exercise With Dumbbells

Target – Wrist flexors, extensors, pronators, and supinators.

How To Do Reverse Wrist Curl With Dumbbells

1. Sit on a bench or a chair and keep your legs shoulder-width apart. Grab a dumbbell in your right hand. Place your right forearm on your right thigh, with your palm facing down. Do not rest your wrist on your knee. Place your left palm on your left knee for support. This is the starting position.
2. Keeping your forearm stationary, slowly flex your palm up and toward your body. Hold this pose for a moment.
3. Slowly bring the right hand down, pointing toward the floor.

Sets And Reps

3 sets of 10 reps with each hand

4. Resistance Band Wrist Flexion Exercise

Target – Wrist flexors and extensors.

How To Do Resistance Band Wrist Flexion Exercise

1. Sit on a chair, wrap a tube resistance band around your right palm, and step on the other end of the band with your right foot. Place your right elbow on your right thigh, with the palm facing up. This is the starting position.
2. Move your fist down toward the floor. Hold this pose for a second.
3. Flex your wrist up toward your body.
4. Do this 10 times.
5. Wrap the resistance band around your left hand and repeat.

Sets And Reps

2 sets of 10 reps with each hand

5. Resistance Band Wrist Extensor Exercise

Target – Wrist flexors and extensors.

How To Do Resistance Band Wrist Extensor Exercise

1. Sit on a chair, take a tube resistance band in your right palm, and step on the other end with your right foot. Place your right elbow on your right thigh, with the palm facing down. This is the starting position.
2. Flex your fist up toward your body. Hold this pose for a second.
3. Extend your wrist down toward the floor.
4. Do this 10 times and then take the resistance band in your left hand and repeat.

Sets And Reps

2 sets of 10 reps with each hand

6. Wrist Roller Exercise With A Dumbbell

Target – Wrist flexors and extensors.

How To Do Wrist Roller Exercise With A Dumbbell

1. Hold a dumbbell with both hands. Keep your legs hip-width apart, elbows slightly bent, and palms facing your body.
2. Flex your left wrist and extend your right wrist. In doing so, you will roll the dumbbell inward. Do this 10 times.
3. Reverse the direction. Extend your left wrist and flex your right wrist. When you do this, the dumbbell will roll outward. Do this 10 times.

Sets And Reps

2 sets of 10 reps in each direction

7. Dumbbell Seated Supination And Pronation

Target – Wrist pronators and supinators.

How To Do Dumbbell Seated Supination And Pronation

1. Sit on a chair near your dining or study table. Hold a dumbbell with your right hand and place your wrist at the edge of the table, with the palm facing down.
2. Without moving your elbow, slowly turn your palm up toward the ceiling. Hold this pose for a second.
3. Slowly turn your palm toward the floor.
4. Do this 10 times and then do the same with your left hand.

Sets And Reps

2 sets of 10 reps with each hand

8. Dumbbell Radial And Ulnar Deviation

Target – Flexor and extensor carpi ulnaris and flexor and extensor carpi radialis.

How To Do Dumbbell Radial and Ulnar Deviation

1. Sit or stand and hold a dumbbell in your right hand like you would to do hammer curls. Keep your hand extended at the shoulder level, and the left hand on your left thigh.
2. Without bending your elbow, flex your wrist up toward your body. Hold this pose for a second.
3. Slowly lower the wrist so that your knuckles point toward the ceiling.
4. Do this 10 times.
5. Repeat with your left hand.

Sets And Reps

2 sets of 10 reps with each hand

9. Barbell Reverse Wrist Curl Exercise

Target – Wrist flexors and extensors.

How To Do Barbell Reverse Wrist Curl Exercise

1. Sit on a bench and hold a barbell in your hands. Your palms must be facing up, shoulders rolled back, and legs shoulder-width apart. Place your forearms on your thighs. This is the starting position.
2. Without rolling the barbell, extend your wrists down, toward the floor. Hold this pose for a second.
3. Flex your wrist up, toward your body.
4. Do this 10 times to complete a set.

Sets And Reps

3 sets of 10 reps

10. Wrist Exercise With Tennis Ball

Target – Wrist flexors and extensors.

How To Do Wrist Exercise With Tennis Ball

1. Hold a tennis ball with your right hand and place your right forearm on a table.
2. Squeeze the tennis ball and count to 5.
3. Release.
4. Do this 10 times and repeat with your left hand.

Sets And Reps

3 sets of 10 reps

11. Wrist Strengthening Stretches

Target – Wrist flexors and extensors.

How To Do Wrist Strengthening Stretches

1. Kneel down and sit on your heels. Extend both your hands in front of you and ensure they are shoulder-width apart. Flex your palms so that your fingertips point toward the floor.
2. Keeping your wrists flexed, place the back of your palms on the floor. Apply gentle pressure and hold this pose for 30 seconds. You can fist your palms and release while holding this pose.
3. Release the hold after 30 seconds. Extend your wrists and turn your palms down.
4. Place your palms on the floor and hold this pose for 30 seconds.
5. Release and shake your hands.

Sets And Reps

2 sets of 30-second hold for each hand

12. Wrist Strengthening Plate Pinch Exercise

Target – Wrist flexors and extensors.

How To Do Wrist Strengthening Plate Pinch Exercise

1. Sit on a bench. Keep your legs shoulder-width apart. Place your forearms on your thighs.
2. Hold a weight plate with your index finger, middle finger, and thumb in each hand.
3. Pinch the weight plate with the finger for 10 seconds and then release.
4. Repeat.

Sets And Reps

3 sets of 3 reps

13. Wrist Grip Strengthening Exercise

Target – Wrist flexors and extensors.

How To Do Wrist Grip Strengthening Exercise

1. For this, you need a hand grip tool (as shown in the image).
2. Hold the tool and squeeze it.
3. Release and squeeze it again.
4. Do the same with the other hand.

Sets And Reps

2 sets of 10 reps

14. Wrist Exercise With Putty

Target – Pronators, supinators, wrist flexors and extensors.

How To Do Wrist Exercise With Putty

1. Hold a ball of putty in your left palm.
2. Pinch the putty with your right index finger and thumb and press it away. Release the pinch, turn the putty a little, and pinch it again until its edges are pinched. Do this with the other hand as well.
3. Take a ball of putty and roll it using a roller pin.
4. Place your palms on the table or the surface on which the putty is on. Place your thumbs on the putty.
5. Press the putty in the middle with both thumbs and move them outward.

Sets And Reps

1 set of 2 exercises

15. Foam Rolling For Wrists

Target – Wrist and forearm muscles.

How To Do Foam Rolling For Wrists

1. Use a tennis or cricket ball to do this exercise/massage.
2. Place your wrist on top of the ball, with the palm facing down.
3. Apply a little pressure and roll your wrist and forearm in a circular motion. This will help massage the muscles and aid the rapid recovery of muscle injury.
4. Do the same with the other hand.

Sets And Reps

2 sets of 10 circular motions with each hand

There you have it – 15 best wrist exercises that will help strengthen your wrists and prevent injuries while you exercise or do day-to-day tasks. And as you can see, these are simple exercises that you can do anytime and anywhere. You will also perform better at the gym as you will be able to take your body weight or pick up a 15-pound dumbbell with ease. Get going and build a better body, starting with your wrists. Take care!

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