At Home Back Workout - No Equipment Required

6 of the best bodyweight exercises for your back to improve strength and definition. This at-home back workout requires no equipment, can be done anywhere, and yields amazing results!
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[christinecarlos]

NOTES:
10 reps & 3 rounds/ sets each
1) Full Superman (lift up chest & legs, knees, squeeze glutes)
2) Pilates Swimmer
Alternate arm & leg raise
3) Wall Angel (upper back, posture)
4) Pike Push Up (for upper back & posture, posterior back, rotator cuff)
5) Bridge (lower back, squeeze glutes & lower back erector spinae)
6) Prone Reverse Flies (rhomboids) lay on tummy, lift chest up, squeeze shoulder blades together as you lift your chest up, & hold & squeeze at the top for 2-3 seconds

[genegroover]

You are just awesome. You are the GO TO person for everything muscle/back/pain related.
Loved your back stretches. (10 back stretches, I do them all, 6-7 days/wk.) I now wake up without ANY pain in my back.
I wasn't sure what to do about strengthening exercises for my back. I do lots of ab/core exercises and I know these work the back a little(?) These exercises look great. Will include these with my other no weight exercises. Thanks.

[Hi-ocwb]

I'm so glad I found this, I'm going into the military soon and as someone who can't do a push up yet

I learned that strengthening your back muscles can help with that so I'll be trying these out asap

[christinecarlos]

Thank you Jared! Hello from Manila, Philippines! I'm so happy I found you here. I have uneven hips, scoliosis plus knee valgus & flat feet & bunions-- I'm sure they're all related. Due to these, I have a tendency to have back pain & knee pain that's why I have to be careful w/ the workouts I do. I just can't follow "trends". I'm glad I found your channel. You're a physical therapist w/ a PhD so I suppose your workouts are safer than those by most of the regular fitness trainers because of your training. I look forward to doing your workouts. Thank you so much for sharing your expertise w/ us! Blessings!

[miku]

I am a 3 d artist, I have to work really long hours on my computer, so my back is always hurting, but my back feel much stronger and better after these, thankyou!

[lisapolasch]

Was looking for something to help me with my lower back pain. I just did your exercises and it helped already a bit. I still feel the spot where it hurts, but not so much anymore.

[zgR__]

Great video! It's my first time around here and I am already impressed. Your video was straight to the point, very good explanation, easy to understand and easy exercises which anyone can do. Keep up the good work!

[hasake]

The bridge seems to work well. I'll keep using that technique. I think bad posture may contribute to a lot of backaches. What do you think?

[gabrielmatos]

I just finished this workout.
Good combinations!
Keep up the good work!

[Demonic_Pulsar]

supermans are a lot harder than they look

[superfate]

I’m 26 male that’s relatively in shape but I am sick with Covid and this is heaven sent!

[vsfs.compendium]

This is great for comic book artists. I started to draw a comic and 1 1/2 months in, my back became noticeably stiff. After doing these exercises for the second time, I felt significant improvements to my back. Thx for this video.

[adriantheawesome]

Which of these exercises would be best for middle back pain?

[mhmanzano]

Exactly what I needed it. Thank you so much!

[anwarbogabong]

Is this routine good for increasing STRENGTH? Specifically PULLING.

[SeeThruSmoke]

Those Superman’s got my back feeling buff 😂 🔥

[legomomboys]

I stumbled upon your videos while doing a search for flexibility.
I have a question. My son, 20 years old, stands all day (usually 12 hours a day/4 -5 days a week) in his job as a line cook in a restaurant. He's very tall and is experiencing stiffness where the muscles connect to the thigh and hip on the outside. It gets so bad that he is beginning to walk funny. The dr told him to do stretching and take ibuprofen, but what kind of stretching should he do to work the outer hip muscles? That's where the discomfort is.
I see exercises for inner muscles and for sciatica but not sure if that is what he needs.
Thanks for what you do!

[surfboardreparaturschwarzw]

It's Amazing thank you very much for your help Dude .it's super helping after longtime l have always back pain .Grüße Indonesia germany 🤙

[mm_mch]

I have hyperlordosis and am hoping to correct it. Wishing that this works!

[tapandutta]

I am a patient of Dorsal Lumber Spine for last two year back after a fall . Doctor advised (IFT ) physiotherapy