Conditioning Your Back

Aug 12th, 2014

Category: BLOG

Conditioning Your Back

The spine is the highway of the nervous system, the part of your anatomy that sends signals from your brain to the rest of your body. As such, back injuries are some of the more debilitating ones the human body can be put through and back problems are a common issue as people age. The key to a healthy spine is a strong and well cared-for back. It’s with that in mind that we here at Tony Hakim have compiled a few simple exercises for conditioning your back in a healthy way.

The Hip Bridge

This move counteracts the effects of too much chair time, which puts excessive pressure on the spine. Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Squeeze your buttocks as you lift your hips, creating a straight line from the knees to the shoulders. Hold for a slow count of two, then lower slowly.

Bird Dog

This exercise improves muscle balance and coordination, making it easier to keep the spine stable for everyday moves, such as walking, running, dancing, and carrying a child. Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart. Squeeze your abs by pulling belly toward spine. Keep the spine neutral, without arching the back or rotating the hips, and extend your right leg back and your left arm straight ahead. Hold for two to three seconds or as long as you can maintain form.


This is an exercise for improving your general form, which is great for protecting the spine walking, running and other every day activities. To do it you must be standing. Now gently contract your abs and place your hands on your hips, take a big step forward with your right foot. Sink down so your right knee is at a 90-degree angle, then push back to the starting position without pausing.

Tony Hakim recommends incorporating one or more of these exercises into your workout routine, as a healthy back equals a healthy body.


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