Stronger Back, Healthier Life – Do This 10-Min Routine Daily - video Dailymotion

Mobile Physiotherapy Clinic

Looking to improve posture, relieve back pain, and build long-term strength? This full-body back workout is designed for everyone—no gym or experience needed!  Join us as we demonstrate safe, physio-approved exercises that target key back muscles and support spinal health. Whether you're recovering from back issues or just want to feel stronger and more stable, this routine is for you.  🟢 Includes:      Wall Angels     Resistance Band Rows     Dumbbell Rows     Foam Rolling Techniques     Hamstring Stretch     Child’s Pose     Core Activation with Crunches  🧘 Suitable for beginners, seniors, or anyone needing a gentle but effective back routine.  💬 Follow Mobile Physio for more expert videos on pain relief, posture correction, and home-friendly rehab.  To Know More: https://mobilephysiotherapyclinic.in/  #BackWorkout #Physiotherapy #BackStrength #PostureExercises #MobilePhysio #HomeFitness #BackPainRelief

Transcript

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.

Stronger Back, Healthier Life – Do This 10-Min Routine Daily

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