Back Arches

Muscles worked: Back, Shoulders

Back Arches are a floor back exercise done lying face down: you gently arch your upper back, lifting your chest a short way off the floor, then lower back down.

Keep the lift small and the movement slow, with your hands relaxed by your sides or lightly on the floor for support. The arch comes from the upper back, not from forcing the lower back — stop well before any pinching.

How to do it

1. Lie face down with your hands relaxed by your sides or lightly on the floor for support.
2. Gently arch your upper back, lifting your chest a short way off the floor.
3. Keep the lift small and the movement slow.
4. Let the arch come from the upper back, not from forcing the lower back.
5. Lower back down slowly, and stop well before any pinching.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.