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Boost Your Flexibility with the Back Press

The back press exercise strengthens your belly (abdominal) muscles and improves spinal flexibility. Follow these steps to do a back press:

  • Kneel on a mat (exercise, yoga) or floor on your hands and knees. Keep your knees under your hips and your wrists under your shoulders. Keep your back straight and your neck in its natural position.

  • Press your back upward by tightening the muscles of your belly and buttocks. The top of your back will be rounded and your belly area will be tight. (Imagine a Halloween cat with its back "up.") Hold this position for 10 to 15 seconds.

  • Slowly relax and let your belly fall toward the floor. This will increase the arch of your lower back. Next, allow your shoulder blades to fall together toward your spine. Hold this position for 10 to 15 seconds. Return to starting position. Repeat the exercise 5 times. 

Illustration of starting position
Begin on all fours with your knees under your hips and your wrists under your shoulders. Keep your back straight and your neck in its natural position.
Illustration of the second position.
Press your back upward by tightening the muscles of your abdomen and buttocks. The top of your back will be rounded and your stomach area will be tight.

Online Medical Reviewer: Daphne Pierce-Smith RN MSN CCRC
Online Medical Reviewer: Thomas N Joseph MD
Online Medical Reviewer: Trina Bellendir PT
Date Last Reviewed: 2/1/2021
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