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3 Moves to a Stronger Back

Reduce injury risk, prevent pain and improve your posture

Here are three great strengthening exercises to help maintain a healthy back. Do them three to four times a week, or every day if you can.

Core strengthener

This is a simple sit-up with the use of a towel to act as a hammock to support the weight of your head and relieve neck strain. Hold the towel behind your neck, keeping your neck relaxed and roll back slowly. Then slowly roll back up, using your abdominal strength. This is great for building strength in your abs and back and to stabilize your spine. Shoot for 10 reps but do more

Bird dog

Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart. Keep the spine neutral, without arching the back. Extend your right leg back and your left arm straight ahead.

Hold for 10 seconds, come back down and repeat twice on each side.

Pelvic tilt

Have a towel handy. Roll down one vertebrae at a time. Place the towel right underneath your buttocks. Lift your hips up and rock side to side.

Hold for 10 seconds, come back down and repeat three times. This move is ideal for your abs and lower back.

Take control of your health today, because you are worth it!

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