Fitness Training Exercises

Strength Training - Lower Back
Kneeling Back Raise or Angry Cat

Equipment Required:

None

Starting Position:

In all-fours position with forearms resting on the floor.
Keep back straight (i.e., flat, parallel to the floor) and head aligned with spine)

Actions To Execute Exercise:

Slowly raise the back into a rounded position while raising the back to stretch the back of the neck.
Pause; slowly return to starting position.
Repeat.

Breathing Technique:

Maintain normal, steady breathing.

What The Exercise Does:

Strengthens the lower back and stretches the back of the neck and the entire back.

Variations On This Exercise:

This exercise may be performed on hands and knees (i.e., weight distributed equally over the hands and knees rather than forearms and knees).

Precautions / Contraindications

Avoid sagging the back in the starting position: contract abdominal muscles to help stabilize the torso.

Fitness Training Tips:

Lift the back up as if someone were poking you in the abdomen.
This is a pre-activity limbering stretch, a flexibility stretch and an excellent exercise for strengthening the low back. This exercise is generally recommended for individuals with back problems.