Back Strengthening Program - first level

Back Stretches Lying on your back, grasp the back of one thigh and gently pull your leg to your chest. Hold this stretch for fifteen seconds, then straighten out that leg and pull the other one to your chest, hold for fifteen seconds. Then pull both to your chest and hold for fifteen. Relax and go on to curl-ups and repeat with the stretches afterward. Curl-Ups Don't say "I'm going to do the harder ones, real situps" because all the experts don't like situps any more. When you do curl-ups you put your energy into strengthening your stomach muscles, which is what you want to work on when you're working on your back. The stomach muscles help support your back. They're the back's front stabilizers, and strengthening them strengthens your back. Lie on your back on the floor with your knees bent (not more than 90 degrees, though) and your hands resting together over your chest. Then press the small of your back into the floor nd slowly curl your head and shoulders up, to the point where your shoulder blades are off the floor. Hold the position for a moment and then slowly curl back down. You should feel the contractions in your stomach. It is especially important to do curl-ups slowly. Count slowly to six and you curl up, hold for a count of six, then count slowly to six again as you curl down. Breathe naturally. No holding your breath and then letting out an explosion when you've come all the way back. Do as many as you like, and when you get tired, stop. If your back begins to arch, you're tired, whether you'll admit it or not. Stop. If you get any back pain, stop. Activities to avoid while you're rehabilitating your back: Touching your toes Vigorous hamstring stretching Using excessive weights with any kind of lifting Sit-ups with your feet hooked Keep doing your curl-ups. Garrick told the level 1 section to work it till you can do five well, but he didn't say anything about not doing 20 if you can. I'm not sure whether doing 20 is counter-productive or not. Wouldn't seem like it but you need to decide for yourself.