Neck & Back Exercises
Maintain the strength and range of motion in your neck and back with proper stretching and resistance exercises.
Before attempting these exercises, please see below for tips on how to safely stretch and use resistance bands.
Marionette Stretch
Get a good stretch in your spine and help maintain flexibility with the marionette stretch. Stretch slowly, just until you feel a gentle stretch in your muscles. Gradually increase the depth of the stretch over time.
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Side-Bend Stretch
Maintain spine flexibility and stretch your obliques and lower back with the side-bend stretch. Stretch slowly, just until you feel a gentle stretch in your muscles. Gradually increase the depth of the stretch over time.
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Shoulder Blade Squeeze
Knee-to-Chest Stretch
Increase your flexibility in your lower back, hips and buttocks with the knee-to-chest stretch. Stretch slowly, just until you feel a gentle stretch in your muscles. Gradually increase the depth of the stretch over time.
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Bridge With Leg Extension Progression
Strengthen your lower back, abs, glutes and hamstrings by following these step-by-step directions for a bridge with leg extension.
Superman Trunk Raise With Progression
Strengthen your back and spine with the superman trunk raise exercise.
Trunk Rotation
Prevent a stiff back by maintaining your range of motion with this trunk rotation exercise.
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Reverse Fly With Resistance Band
This reverse fly is a challenging but effective way to strengthen your upper back, shoulder and arm muscles.
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Row With Resistance Band
This row exercise with resistance band is an excellent way to strengthen your shoulders, chest and back and improve your posture.
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Core Exercises
YES Fitness Videos
Take the First Step to Get Moving
Before you customize a physical activity routine that’s just right for you, download the e-book: A Guide to Happy Feet. Learn ways to protect your feet, what to look for in shoe choices and more. It’s the first step to getting and staying active.
Tips to Safe and Successful Stretching:
- Stretch just until you feel gentle pulling in your muscles, then hold the stretch.
- The stretch shouldn’t be painful.
- Stretch gently and smoothly. Do not bounce.
- Breathe naturally as you hold the stretch. Don’t hold your breath.
- Repeat stretches as needed, slowly increasing their depth over time.
Tips to Safely and Successfully Use Resistance Bands:
- Use a resistance band or tube with foam handles. They’re easier to grip.
- Or add foam pipe insulation to bands or tubes to create handles.
- Handles not an option? Opt for resistance tubes. They’re gentler on hands.
- Resistance tubes and bands come in many lengths and resistance levels. Don’t rely on their color to gauge these factors. Manufacturers use different colors to indicate them.
- Try different ones to find the best fit.
- The last few reps in a set should be difficult, but not impossible.