Back Exercises

At Bethesda Back Center Chiropractic Office we want our patients to be well informaed about muscle, bone, joint and connective tissues, because we feel that informed patients make better decisions about their health and wellbeing. This website has an entire library of topics regarding chiropractic care as well as research articles on the benefits of chiropractic care. We encourage you to read these at your convenience.

Lower back

  • Lie flat on your stomach. Raise one arm at a time. Hold for 5 counts, then slowly lower. Do 20 repetitions for each arm.
  • Try raising one leg at a time. Hold for 5 counts, then slowly lower. Do 20 repetitions for each leg. Advanced versions of this exercise involve raising both legs or arms simultaneously

Upper back

  • Bend your elbows.
  • Slowly press your elbows straight back, squeezing the shoulder blades together.
  • Hold 5 counts. Do 20 repetitions.