Fitness: Protect Your Back

Cobra Lift
(mid and back)

Step 1.


Lie abs-down on your mat with arms bent, palms down at your shoulders. Keep your head straight and elbows tucked into your sides. Keep your toes, hip bones, and ribs on the floor at all times.

Step 2.


Contract your back muscles and slowly curl your chest off the floor. Immediately release down and slowly repeat using a full range of motion without moving anything but your torso and arms.

Rear Flye
(upper back and rear shoulders)

Step 1.

Lie abs-down on your mat with your arms extended out perpendicular to your chest. Grasp light weights in each hand. Bend your elbows and keep your toes, hip bones, and ribs on the floor at all times.

Step 2.


Lift your arms four inches off the floor and hold briefly up before returning to the starting position. Allow your head to rise naturally, and use a smooth motion both in the upward and downward movements.


The Swim
(entire back)

Step 1.

Do not use weights!

Lie abs down with your arms extended overhead and both legs straight on the floor.

Step 2.

Simultaneously lift your right arm and left leg off the floor to hold for three seconds. As you release both limbs down to the floor or mat, simultaneously lift the opposite sides.