Neck & Back Exercises
Maintain the strength and range of motion in your neck and back with proper stretching and resistance exercises.
Get a good stretch in your spine and help maintain flexibility with the marionette stretch. Stretch slowly, just until you feel a gentle stretch in your muscles. Gradually increase the depth of the stretch over time.
Maintain spine flexibility and stretch your obliques and lower back with the side-bend stretch. Stretch slowly, just until you feel a gentle stretch in your muscles. Gradually increase the depth of the stretch over time.
Shoulder Blade Squeeze
Increase your flexibility in your lower back, hips and buttocks with the knee-to-chest stretch. Stretch slowly, just until you feel a gentle stretch in your muscles. Gradually increase the depth of the stretch over time.
Bridge With Leg Extension Progression
Strengthen your lower back, abs, glutes and hamstrings by following these step-by-step directions for a bridge with leg extension.
Superman Trunk Raise With Progression
Strengthen your back and spine with the superman trunk raise exercise.
Prevent a stiff back by maintaining your range of motion with this trunk rotation exercise.
Reverse Fly With Resistance Band
This reverse fly is a challenging but effective way to strengthen your upper back, shoulder and arm muscles.
Row With Resistance Band
This row exercise with resistance band is an excellent way to strengthen your shoulders, chest and back and improve your posture.
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Take the First Step to Get Moving
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- Stretch just until you feel gentle pulling in your muscles, then hold the stretch.
- The stretch shouldn’t be painful.
- Stretch gently and smoothly. Do not bounce.
- Breathe naturally as you hold the stretch. Don’t hold your breath.
- Repeat stretches as needed, slowly increasing their depth over time.
- Use a resistance band or tube with foam handles. They’re easier to grip.
- Or add foam pipe insulation to bands or tubes to create handles.
- Handles not an option? Opt for resistance tubes. They’re gentler on hands.
- Resistance tubes and bands come in many lengths and resistance levels. Don’t rely on their color to gauge these factors. Manufacturers use different colors to indicate them.
- Try different ones to find the best fit.
- The last few reps in a set should be difficult, but not impossible.