Alright so after my last post (10 Simple Tips For Back Pain Relief) I got a lot of emails and facebook messages form many of you asking…

“Marci what kind of exercises are good to strengthen my back?”

I got so much of these emails that i decided to do a quick video of some of the BEST upper and lower back exercises that have worked well for myself and my clients.

All you have to do is hit the play button below and try out the exercises.  I’ve also made a little guide to help you through the exercises.  If you have any questions or comments just post ‘em below.  Enjoy!

Back Extension w/ Stability Ball

• Position your pelvis on a stability ball with your toes on the ground and your feet double shoulder-width apart.
• Place your fingertips at your temples and your elbows in line with your shoulders.
• While keeping your arms flared out, raise yourself up until your body makes a straight line but in an angled position.
• Hold this position. You should feel this exercise in your lower back.
• Avoid holding your breath.

Rear Deltoid Pulses on Stability Ball

• Position your pelvis on a stability ball with your toes on the ground and your feet double shoulder-width apart.
• Extend your arms out to the sides with your thumbs pointing upward.
• With your arms still out to the sides, raise your arms up a bit higher so you retract your shoulder blades.
• Pulse your arms up and back in a smooth fashion.
• Breathe out as you lift your arms up.

Seated Rows, Narrow w/ Band

• Sit on the floor with your legs extended and back straight. Grab your bands in an overhand grip and cross the bands over each other.
• Turn your palms so they face each other.
• Pull the bands inward so you feel as though you’re pulling your shoulder blades together.
• Hold it there for a count of two then extend your arms back to the starting position.
• Breathe out as you pull the bands toward you.

Lying Swimmers

• Lie on your stomach with your face down.
• Place your arms out in front of you and lift your legs off the ground so you feel tension in your lower back and upper back.
• With the tension on your upper and lower back, pull your elbows in toward your ribs until you feel your shoulder blades come together.
• You should also feel this in your lats or the middle of your back.