While it’s always great to get in shape, you can’t do it without a healthy back. One of the easiest ways to strengthen your posterior neck and back muscles is with this Y-T-U-W move, which you can do at home or even in the office.
Standing straight, tuck your chin under and squeeze your butt cheeks. Raise your arms straight up and out so that your body forms a “Y” shape, while squeezing your shoulder blades together. Keeping your shoulder blades and butt cheeks tight, bring your arms down level to a “T” shape, then a “U,” then bend your elbows to form a “W.”
Repeat 10 times or as many as you can. You don’t have to do it fast; the main idea is to keep the muscles tight as you do this so you can feel it.
To help stabilize your lower back, there are a lot of exercises, but the hip extension is one of the more popular ones. Put a towel or a mat on the ground to protect your knees, and get down on all fours. Keep your back level and your hips straight. Raise your right leg all the way back so that it’s straight and at the same level as your back. At the same time, raise your left arm all the way out in the same manner. Bring both back in, then raise your left leg and right arm. Repeat, alternating legs and arms.
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October 2008
