Unwind Your Spine With This 4-move Back Workout

Clear discomfort and build your base for bigger lifts

By Mens HealthPublished: 04 February 2019

Corrective exercise specialist Harvey Lawton knows the antidotes to a sedentary lifestyle, so whether you’re suffering from a nagging pain or simply a tightness getting out of bed, unwind your spine with these quick moves that will undo the damage of a day at the desk.

Banded Cat Camel

2 sets of 12 reps, 60sec rest

Relieve hunched shoulders by working the muscles around your thoracic spine. On all fours, wrap a band around your back and hold it under both hands. Drop your glutes to your heels. Push your ribs away from the floor as you exhale and flex your spine. Inhale and raise your eyeline as you extend your back.

Tall Kneeling Banded Rotation

2 sets of 10 reps each side, 60 sec rest

Enhance your balance and strength with rotation moves. Place a band around a pole, stand at arm’s length away and hold one end in both hands. On your knees with your torso upright, face the pole with your torso twisted, but keep your hips forward (A). Now, rotate your torso in the opposite direction (B). Return to the start.

Prone Scorpion

2 sets of 6-8 reps each side, 60 sec rest

Tightness in your lower back and hips will make you more prone to injury. Lying face down with your arms spread on each side, kick your right foot up towards your left hand. Hold for two seconds, pushing your knee towards the floor. Return your leg to the start position, before repeating on the opposite side.

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Dumbbell Articulations

2 sets of 5 reps each side, 60sec rest

Going slow and light with a dumbbell will improve your strength and mobility in squats and deadlifts and take unnecessary pressure off your lower back. Standing tall with your legs spread wide, hold the weight between your hands overhead. Maintain control, and keep your hands as far away from your centre as you can as you rotate one way. After a full rotation, repeat in the other direction.