SIMPLE TECHNIQUES TO BUILD YOUR BACK MUSCLE CAT STRETCH

CABLE SHRUGS

1.    Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.

2.    Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.

3.    Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second.The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.

4.    Lower the bar back to the original position.

5.    Repeat for the recommended amount of repetitions.

CALF MACHINE SHOULDER SHRUG

1.    Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.

2.    Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.

3.    Slowly return to the starting position as you inhale.

4.    Repeat for the recommended amount of repetitions.

CAT STRETCH

1.    Position yourself on the floor on your hands and knees.

2.    Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.

3.    Hold for 15 seconds.

CHILD'S SPOUSE

4.    Get on your hands and knees, walk your hands in front of you.

5.    Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.

6.    Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.