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Back Pain Exercises

Back Strengthening Exercises

inc. Rhomboids, Latisimus Dorsi and Erector Spinae

Leg & Low Back Exercises

inc. Abductors

, Adductors, Gluteus Maximus, Hamstrings, Quadriceps and Iliopsoas

Back Stretching Exercises

inc. All

Postural Guidelines for Back Strengthening

Exercising in proper postural alignment will increase your workout's effectiveness and substantially decrease your likelihood of injury. Therefore, correct posture should be maintained at all times during your exercise program. Follow the simple guidelines below to improve your posture.

Postural Guidelines

1. Make sure your head is parallel to the ground and centered over your shoulders.
2. Bring your chest up.
3. As you bring your chest up, your shoulders must relax and not go up. Therefore, relax your shoulders down and back.
4. Tighten your abs by pulling your belly button to your spine.
5. Align your knees with your second and third toes.
6. Make sure your knees are not locked. There must always be a slight bend in them.
7. Stand with your feet spaced comfortably apart (usually hip width).
8. Stand with your body weight placed at the mid points of your feet.

TESTIMONIALS

Before

After

I have reached yet another milestone...40 pounds gone!

I really appreciate your support and encouragement also. It's been cool to have someone who knows what they're doing with fitness to keep an eye on me…

- Sean Flora
(lose weight)

Before

After

14.5 pounds lost, 17.25 inches lost and 7.3% body fat is away.

I guess in a nut-shell I would say this program is FREEDOM in letting someone else steer the boat! Now I can get on with LIVING because I know I WILL SEE RESULTS, so I can rest and enjoy the ride.

- Pat Norwood
(lose inches)

IN THE MEDIA

Changing Shape was recommeded in Fitness Magazine

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