Learn a simple workout to strengthen your back muscles in this free program for older adults.
Sikana wants you to be able to workout and feel great regardless of your age. We have gentle exercise workouts for the whole body in the free program at the link below!
To perform this back workout, you'll need to lie down on the floor. Please note that we have a separate vide on laying down and getting up from a mat so that you can do this workout exercise safely and properly
Voice-over by volunteer Lizzie Da Costa
In this video, you'll learn how to do an exercise to strengthen your back muscles. Please consult your doctor before attempting this!
Practised regularly- this exercise will protect against or relieve you from back pain
To do this exercise, you'll need a floor mat
To learn how to lie down on the mat safely, you can watch the video called 'How to safely lie down on a mat'
This exercise can be divided into two steps; the position, and then the movement itself
Firstly, getting into position
Lie down on your stomach with your forehead resting against the floor
Hold out your arms to each side with your palms flat against the floor
Your arms and shoulders should be horizontally in-line
Keep your legs straight and your toes against the floor
Secondly, the movement itself
As you take a long, deep breath out, gently raise your arms from the floor. As though you were flapping wings as a bird might
Simultaneously, gently raise your head, still facing the floor.
Your toes should still be touching the floor
Hold this position for five seconds, keeping your abdominal muscles tightly contracted, and making sure that you continue to breathe
Then, gently lower your chest back down to the ground
Repeat this exercise ten more times, giving yourself a ten second break between each one
Feel free to adapt the level of difficulty and length of the exercise according to your needs
Remember that muscle-strengthening exercises should not be painful!
Warning: those who have reduced shoulder mobility shouldn't attempt this exercise
Over to you!