Back Stretches
Back stretches help keep your back mobile, strong and flexible. They strengthen the back muscles and can prevent, reduce and even eliminate pain. They strengthen the muscles that support the spine.
Stretching exercises also help to increase the mobility of the joints of the spine. These stretches should be done daily and at least 3-4 times a week. Results will be noticeable in 6-8 weeks.




Knee Strengthening Exercises
The most important way to protect your knees from injury and pain is to strengthen the muscles that support the knee. Knee strengthening exercises do just that. These exercises should be done 3-4 times a week. They make the muscles tight so remember to follow these exercises with stretching exercises. Exercises to strengthen the knee include- quad strengthening contractions, quad strengthening leg lifts, quad strengthening short arc leg extensions, quad strengthening knee dips, quad strengthening partial squats. Other exercises are hamstring strengthening and glute strengthening backward leg swing.

Shoulder Strengthening Exercises
The shoulder is one of the weakest and least stable joints in the entire body. This joint is mainly supported by muscles and ligaments. Exercises that make your shoulder and joint strong are: push ups, abduction exercise, bicep curls, behind the neck press, dumbbell y press, barbell upright rows, dumbbell front raises, and low cable rear raises. Shoulder strengthening exercises are a part of any shoulder work out.

Core Strengthening Exercises
Core strengthening exercises are often neglected by most people who work out. Pelvis and trunk muscles, abdominal muscles, the oblique muscles and muscles of the lower and upper back constitute the core area. A feeble core results in injury, pain, poor posture and balance. Crunches (reverse, ball, oblique and crossing over), air bicycling, plank, butt lifts and back extensions with a ball are all exercises which help strengthen the core.

Back strengthening stretching exercises should comprise of both flexion and extension exercises. Some of these are wall slides, semi sit ups, prone leg raises and supine leg raises.

Back Pain Strengthening Exercises
Back pain strengthening exercises include the bride, the plank, the side plank, the wall squat, leg lifts, legs and arms raises and basic crunches. Another good exercise is yoga.

Upper back strengthening exercises should include lat pulldown, machine stated row, resistance band lat pulldown, resistance band lat pulldown, resistance band reverse lat pulldown and resistance band row.

Exercises which help the lower back are wall sit, pelvic tilt, hip flexor stretch, gluteal stretch, seated lower back and cat and camel stretch. These lower back strengthening exercises will alleviate much of the pain you feel.