Back exercises with bodyweight

The Bird Dog is a core stability exercise that improves balance, spinal control, and coordination using slow, controlled movements.

The Cat Cow Stretch is a gentle mobility exercise that improves spine movement and helps reduce stiffness in the back and core.

Child’s Pose is a gentle stretch that relaxes the back, hips, and shoulders while promoting calm breathing and recovery.

The cobra yoga pose is a gentle backbend that stretches the spine and chest while improving posture, mobility, and core awareness.

The Front Elbow Plank builds core strength and stability while training your abs, lower back, and shoulders together.

The Hyperextension is a bodyweight strength exercise that builds lower-back and hip strength through controlled bending and straightening.

The Kneeling Back Rotation Stretch improves upper-back mobility by gently rotating the spine while keeping the hips and lower body stable.

The Kneeling Lat Stretch gently lengthens the lats and upper back, improving shoulder mobility and reducing upper-body tension.

Kneeling T-Spine Mobility improves upper-back rotation and spinal control, helping restore smooth movement through the mid-back.

Parsva Balasana is a gentle yoga pose that improves upper-back mobility and relieves tension in the shoulders, neck, and spine.

The Sitting Bent-Over Back Stretch is a gentle mobility exercise designed to release tension in the back and hamstrings.

The Spine Stretch is a controlled mobility exercise that improves spinal flexibility, posture, and core awareness through slow, deliberate movement.

The Superman is a simple bodyweight exercise that strengthens the muscles responsible for keeping your spine stable and your posture upright.

The Superman Towel Row combines back extension with a rowing motion to build strength, control and coordination using nothing more than a towel.