The primary goals of an exercise program for your spine are to make the muscles of your back, shoulders, and upper back strong and flexible. The following is a series of safe and effective abdominal exercises that will help strengthen your back and improve your posture.

Leg & Arm Extensions
Start with your hips right over the stability ball. With one toe down, extend your left hand up, keeping your right fingertip palm down, while lifting your right leg up. Hold for a count of three and then switch sides. Continue for 3 sets of 10, taking thirty to sixty seconds in between each set.

Back Extension
Start with your stomach on top of the ball and you knees on the mat. You will want to fall forward over the ball in a relaxed position. From there you will come up to the point where your back feels as though it is parallel with the ball. Your hands and arms should be raised and come straight out so they are also parallel with the ball. Hold this position for a count of 5. Continue for a set of 10.

Triceps Raise
Sitting on the ball, with your feet flat on the mat, square yourself your spine is perfectly straight. Take a weight in your right hand, drop that hand behind your head and use your left hand as a brace to keep your elbow right beside you head. Pivot around your elbow joint lifting your right hand above your head, as you squeeze the back of your arm. Then lower back down. You will want to switch between arms as you continue for 3 sets of 10 on each side.

Bent-Over Raise
Working with lighter weights, start by sitting on the ball and then bend over so that your back becomes like a table and you can wrap your arms around the middle of your thighs. Pick up the light hand weights and put them on your hands. You should have soft elbows but almost an extended arm. Bring you arms straight up and to your sides, so that they are almost parallel with the ground. Then bring them back down.

An alternative to the light weights is no weight at all. You will want to continue this exercise for 3 sets of 10.

Standing Raise
This exercise is very similar to the bent-over raise. Working with light weights in a standing position bring the weights straight up and to your sides. You will want to point your little finger towards the ceiling. Be sure to keep you back straight the entire time and bring your arms up so that they are parallel to the ground. Continue for 3 sets of 10.

Upright Row
From a standing position, start with your arms down in front of you, your palms should be facing your legs with your weights in your hands. Begin by pulling your arms straight up your body so that your elbows are a little higher than your hands. Then bring your hands back down. It is important to emphasis a pause at the bottom. Continue for 3 sets of 10.

One-Arm Row
Leaning on the stability ball with your left hand, take a heavier weight or both lighter weights into your right hand. With a flat back, row your arm up, keeping your elbow bent, so that your elbow points to the ceiling. Concentrate on squeezing your shoulder blades together when your elbow gets to the top, and then release. You will want to switch between arms as you continue for 3 sets of 10 on each side.

Exercise Program

Leg & Arm Extensions - Start with your hips right over the stability ball. Watch The Video >>

Back Extension - Start with your stomach on top of the ball and you knees on the mat. Watch The Video >>

Triceps Raise - Sitting on the ball, with your feet flat on the mat, square yourself your spine is perfectly straight. Watch The Video >>

Bent-Over Raises - Working with lighter weights, start by sitting on the ball and then bend over so that your back becomes like a table and you can wrap your arms around the middle of your thighs. Watch The Video >>

Standing Raises - Working with light weights in a standing position bring the weights straight up and to your sides. Watch The Video >>

Upright Row - From a standing position, start with your arms down in front of you, your palms should be facing your legs with your weights in your hands. Watch The Video >>

One-Arm Row - Leaning on the stability ball with your left hand, take a heavier weight or both lighter weights into your right hand. With a flat back, row your arm up, keeping your elbow bent, so that your elbow points to the ceiling. Watch The Video >>

The materials on this Web site are for your general educational information only. Information you read on this Web site cannot replace the relationship that you have with your health care professional. We do not practice medicine or provide medical services or advice as a part of this Web site. You should always talk to your health care professional for diagnosis and treatment.

Published: March 25, 2003

Updated: February 07, 2008

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