Top 6 Spinal Extension Exercises for a Strong & Flexible Back

Mobile Physiotherapy Clinic

Build a stronger, more flexible back with this Spinal Extension Exercise routine from Mobile Physio! 🧘‍♂️💪 Perfect for improving posture, relieving stiffness, and preventing lower back pain.  This video includes 6 effective spinal extension moves you can do at home:  Prone Hip Extension  Superman Exercise  Cobra Stretch Bird-Dog Exercise Bridge Pose Standing Back Extensions  ✅ Benefits: • Strengthens spinal muscles • Improves core stability and flexibility • Helps reduce back pain and correct posture  👉 Perform each exercise for 8–12 reps or 30–45 seconds, 2–3 times per week. Move slowly and breathe deeply. Stop if you feel sharp pain.  📌 Subscribe to Mobile Physio for more simple physiotherapy tips and home workouts for a healthy spine and pain-free back!  #SpinalExtension #BackPainRelief #MobilePhysio #PostureCorrection #HomeWorkout #Physiotherapy

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00:00Hello everyone. Welcome back to Mobile Physio, your trusted channel for simple and effective

00:06physiotherapy exercises at home. Today, I'm going to show you one of the best movements

00:11for improving posture, reducing stiffness, and strengthening your back muscles, the spinal

00:16extension exercise. Prone hip extension, lie face down with your legs straight and arms at your

00:22sides, slowly lift one leg upward while keeping your knee straight and hips flat on the ground,

00:26hold for 2-3 seconds, then lower down and repeat on the other side. Superman exercise, lie face down

00:33with arms extended overhead, lift both arms and legs off the ground at the same time, hold for 3-5

00:39seconds, then relax. Cobra stretch, lie on your stomach with hands under shoulders, push through

00:46your hands to lift your chest upward, keeping hips on the ground, hold for 5-10 seconds, then return

00:51down. Bird dog exercise, start on hands and knees in a tabletop position, extend your right arm forward

00:58and left leg back, keeping your back straight, hold for 3-5 seconds, then switch sides. Bridge pose,

01:05lie on your back with knees bent and feet flat on the floor, lift your hips upward, squeezing glutes and

01:11keeping shoulders grounded, hold for 5-10 seconds, then lower slowly. Standing back extensions, stand

01:18upright with feet hip-width apart and hands on your lower back, gently arch your back by leaning

01:23slightly backward, hold for 2-3 seconds, then return upright. Tips safety, remember, move slowly and

01:30with control. Don't overarch your lower back, and always listen to your body. If you feel sharp pain,

01:38stop immediately. Benefits, this simple exercise helps strengthen your spinal extensors, improves

01:44posture, and relieves mild back stiffness, making it perfect if you spend a lot of time sitting.

01:50Try adding this exercise to your daily routine for a healthier and stronger back.

01:55Don't forget to like this video, subscribe to Mobile Physio, and hit the bell icon for more

02:00physiotherapy tips and exercises you can do at home. Thanks for watching, and I'll see you in the next video.

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