00:00Hey everyone! Welcome back to Mobile Physio, your go-to channel for mobility, strength,
00:06and pain-free living. Today, we're diving into something everyone needs. A stronger back.
00:13Whether you sit all day, lift heavy, or just want better posture, this video is for you,
00:19why a strong back matters, your back is the foundation of your posture, movement, and strength.
00:24It supports everything, from sitting and standing to lifting and twisting.
00:28A weak back can lead to poor posture, pain, and even injury. But don't worry, I'm going to show
00:35you simple, effective exercises for every level. Cat-cow stretch, inhale as you arch your spine,
00:42and exhale as you round your back. This mobilizes the spine and gets things moving.
00:47Bird-dog exercise. Begin on all fours. Keep your spine neutral and engage your core.
00:53Extend your right arm forward and your left leg back, forming a straight line from fingertips
00:58to heel. Hold for 3-5 seconds. Perform 8-12 times per side.
01:03Superman exercise. Lie face down on a mat, arms extended overhead, legs straight, forehead resting
01:09gently on the mat. Lift your arms, chest, and legs off the floor. Hold the position for 3-5 seconds,
01:16then lower down. With control, repeat 10-12 times for 2-3 sets. Foam rolling. Foam rolling for back.
01:24Relieve pain. Improve mobility. Do this 5-6 minutes. Child's pose. Let your spine relax here.
01:32Breathe deeply and feel the tension melt away from your lower back. Downward dog. Now let's flow into
01:37downward dog. From a plank, push your hips back and up, forming an upside-down V. Try to press your
01:43heels gently toward the floor. You'll feel a deep stretch in the hamstrings and calves.
01:49Hamstring stretch. Sit with one leg extended and the other foot placed against your inner thigh.
01:54Reach forward toward your toes while keeping your spine long. Hold for 20-30 seconds and switch sides.
02:00Deadlift. Stand with feet hip-width apart. Barbell over mid-foot. Bend at hips and knees to grip the
02:05bar slightly wider than shoulder-width. Keep spine neutral, chest up, and shoulders over the bar.
02:11Extend hips and knees at the same time until standing tall. Push hips back first, then bend knees.
02:17Lower the bar in a controlled motion back to the floor. Resistance band rows. Wrap the band around a
02:22sturdy object at chest height. Hold one end of the band in each hand. Stand or sit tall with feet
02:28shoulder-width apart, arms extended in front of you, palms facing each other or down. Pull the
02:34handles toward your torso, keeping elbows close to your sides. Squeeze your shoulder blades together
02:39at the end of the movement. Slowly return to the starting position with control. Dumbbell rows.
02:46Place your right knee and right hand on a bench. Hold a dumbbell in your left hand, arm extended toward
02:51the floor. Pull the dumbbell up toward your waist, keeping your elbow close to your body. Squeeze your
02:56shoulder blade back and down as you lift. Pause briefly at the top, then lower the dumbbell with
03:01control. Perform 10-15 reps, then switch sides. Complete 2-3 sets per arm.
03:09Crunches. Lie flat on your back on a mat. Bend your knees and place your feet flat on the floor,
03:14hip-width apart. Lift your head, neck, and shoulders off the ground. Focus on curling your ribcage toward
03:19your pelvis using your abs, not pulling with your neck. Keep your lower back on the floor. Lower back
03:25down with control. Repeat for 10-15 reps, 2-3 sets. Russian twist exercise. Knees bent, feet flat or
03:33lifted slightly off the ground. Lean back slightly to engage your core. Keep your back straight. Clasp
03:38your hands together or hold a light weight. Rotate your torso to the right, then to the left. Move with
03:43control, not speed. Aim for 10-20 reps per side. Dead bug exercise. Arms straight up toward the ceiling,
03:50knees bent at 90 degrees. Feet off the floor. Slowly lower your right arm and left leg toward the floor.
03:57Keep the other arm and leg still. Return to starting position, then switch sides.
04:04That's it, your full back care routine, from mobility to strength. Do these 2-3 times a week and
04:10you'll start feeling the difference in no time. If this helped you, hit like, smash that subscribe,
04:15and turn on the bell for more body-friendly workouts from Mobile Physio. Drop a comment if
04:21you want a custom back plan, or if you've got any questions.
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