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Back Workout

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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

They contributed
KatharineRuff - Sikana
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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!


Next video

Sikana - Shoulder Workouts
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