Extend the life of back muscles with regular lifts

As we age, our back muscles will begin to weaken and stiffen up if we don’t pay attention to them. This back extension is a great antidote for neglected back muscles. It strengthens the long muscles in the middle and brings more flexibility to your entire spine. Practicing this move on a regular basis will help improve your posture and give you more strength and freedom for everyday movements.

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1 Lie facedown on a padded level surface. Straighten your legs behind you with your feet hip-width apart. Your knees should be straight with your ankles facing each other, heels pointed at the ceiling. Place your hands behind your head with your elbows pointing out to the sides. (If this is uncomfortable, put both hands on your forehead, palms facing down.) On an inhale, slowly raise your shoulders, chest and head away from the floor. Pause at the top of the lift. Keep your feet on the floor with your legs parallel. Exhale and release down. Repeat six times.

2 As you get stronger with these raises, you can try the more advanced version. After pausing with your torso lifted, revolve your torso to the right. Keep both feet on the floor with your inner knees and ankles facing each other. Make sure you do not let your hips roll to the side. Both hips should remain on the floor throughout the move. Rotate to the center, pause and release down. Repeat and rotate to the other side until you have done three on each side.

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-- Karen Voight