Strengthening Exercises and Stretches for the Back

Strengthening back exercises for women 40 yrs plus.

To assist in stretching and strengthening those all-important back muscles, you will find some basic exercises below. It is a good idea to use equipment such as a yoga mat when on the floor as it is preferable to perform most of these on a firm, but not hard surface. You don't want to cause undue, painful pressure on bony parts of the body while you work the muscles of the back.

Knee to Chest
Lie on your back and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle - first pointing the toe, then pulling it back toward the knee - at the same time as you stretch the leg.Hold each position for 5 seconds, then switch legs and repeat. Do 10 reps.

Rotations
Lie back, knees raised and together, feet flat on the floor. With your arms extended and near the body, and your palms flat on the floor, lift the feet off the ground slightly and rotate your trunk by moving the knees slightly left, then right.

Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.

Alternate the action by crossing your arms over your chest, then repeat. Do 10 reps.

Pelvic Press
Lie down on your back, knees raised and feet flat on the floor hip width apart. Press the small of the back into the floor, whilst contracting (pulling in) in the lower abdominals. Vary the action by moving your feet together and performing the exercise, then slightly apart and repeat.

As you press into the ground, hold for 5 seconds, but continue to breath normally. Do 10 reps.

Pelvic Lift
Lie on your back, knees raised and feet flat on the ground, hip width apart, arms crossed over your chest. Raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat up to 10 times. Repeat keeping the legs and knees together,

Remember to breathe normally through the exercise. Do 10 reps.

Dog Stretches
On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg behind you, as near parallel to the floor as you can. Ensure abdominal muscles are pulled in firmly. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)

Switch legs and repeat. Vary the exercise by extending the leg with toe pointed, then flex the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 reps for each leg.

If back strength permits, attempt to extend the opposite arm forward as the leg is extended back. Again, pull in those abdominal muscles and remember to breathe normally.

Cat Curl
From a kneeling position, gently lower to sit on your haunches. Place your palms on the floor in front of you, then walk the hands forward aiming for your forehead to rest on the floor. Hold the stretch for 5 to 10 secs then walk the hands back towards your knees. Repeat several times. This position stretches the spine, and also the muscles in your bottom (glutes).

Discontinue performing any of these exercises if they produce back pain. Mild discomfort from inactivity is natural however pain is a signal that something is wrong. Consult your physician should this back pain persist.

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Women 40 ys Plus