Back to Action online exercise videos

The exercises videos on this page are taken from our Back to Action App

Warm Up

A warm up does exactly what it says it does and warms your body up by increasing the blood flow to the working muscles. This prepares your body for exercise and means the muscles are ready to exercise and are less prone to injury.

To warm up at home you could:

  • March on the spot
  • Use a bottom stair for step ups
  • Go for a 5-10 minute walk

During your warm up you should be able to hold a conversation without getting out of breath. Remember, even during your warm up you should be aware of your posture. If you are doing step ups try not to let your chin poke forward.

Mobility exercises

The mobility section consists of exercises that slowly move the different parts of the spine to the limit of their movement. This is the most important section for keeping the spine mobile. We recommend that you do these exercises every day.

Looking down Looking up  Chin tuck
   
 Look over shoulder  Trunk rotation  Trunk side bend
   
Arm opening Knee rolling Alternate knee to chest 
   
  Double arm raises above head  

If you have a media player you can also click on the links below to download these videos to your PC.

Looking down

Looking up

Chin tuck

Look over shoulder

Trunk rotation

Trunk side bend

Arm opening

Knee rolling

Knee to chest

 

Double arm raise

 

Flexibility exercises

These exercises stretch the large muscle groups such as the hamstrings and quadriceps that are anchored around the spine. It is important that these muscles do not shorten or the spine be pulled into wrong positions. We recommend that you do these exercises every day.

     
  Piriformis (glutes stretch) Glutes stretch Hamstring stretch 
      
 Front hip stretch  Single Arm Pec Stretch Back extension 

If you have a media player you can also click on the links below to download these videos to your PC.

Glutes stretch

Hamstring stretch

Front hip stretch

Single arm pec stretch

Back stretch

 

Breathing exercises

These exercises are designed to maximise the volume of the chest and lungs. We recommend that you do these every day.

 Breathing

If you have a media player you can also click on the link below to download this video to your PC.

Breathing exercise

Last reviewed: November 2011