Strengthen Your Back Core Muscles with Physiotherapy Exercises | Mobile Physio - video Dailymotion

Mobile Physiotherapy Clinic

Discover simple and effective physiotherapy exercises to strengthen your back core muscles, improve posture, and relieve back pain. These beginner-friendly movements can be done at home without any equipment.  🎯 Highlights of this video: ✔️ Back-safe core strengthening exercises ✔️ Improves spinal support and stability ✔️ Helps with posture and pain prevention  Perfect for anyone recovering from back issues or looking to build a stronger, healthier core.  👉 Follow Mobile Physio for more physiotherapy routines, mobility tips, and pain relief strategies!  #BackStrength #CoreExercises #PhysioWorkout #MobilePhysio #PostureCorrection #BackPainRelief

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00:00Hi everyone. Welcome back to Mobile Physio. In today's video, we're going to show you some

00:06essential back core muscle strengthening exercises to help you reduce back pain,

00:10improve posture, and build core stability from the inside out.

00:14Let's get started. Why back core strength is important. Many people think core means just

00:20abs, but your back core muscles are just as important. These deep muscles support your

00:25spine, help prevent injuries, and keep you moving efficiently every day. Exercise for

00:30back core muscle strengthening. Bird dog, start on all fours. Extend your right arm and left leg,

00:37keeping your core tight. Hold for five seconds, then switch sides. Do 10 reps on each side.

00:45Bridging, lie on your back with feet flat. Push through your heels to lift your hips off the floor.

00:51Squeeze your glutes and hold for five seconds. Lower slowly. Repeat 10 to 15 times. Plank,

01:00lie face down and lift your body onto your forearms and knees or toes. Keep your body in a straight line.

01:07Hold for 10 to 30 seconds depending on your strength. Superman pose, lie on your stomach.

01:13Lift both arms and legs off the ground together. Hold for five seconds. Repeat 10 times.

01:21This targets your lower back muscles directly. Flutter kicks, lie on your back. Lift both legs

01:27slightly off the ground, and alternately kick them up and down. Keep your core engaged and lower back

01:32pressed to the floor throughout. Dead bug, lie on your back with arms and legs raised. Lower opposite

01:39arm and legs slowly while keeping your core tight. Return to the start and alternate sides, keeping your

01:44lower back flat on the floor. Russian twist. Sit with knees bent. Lean back slightly, and lift your feet

01:50off the floor if possible. Twist your torso side to side, tapping the floor with both hands on each

01:56side. Side plank, lie on your side with legs stacked and prop yourself up on your forearm. Lift your hips

02:02off the ground. Keeping your body in a straight line, and hold the position. Cobra pose, lie on your

02:09stomach, place your hands under your shoulders, and gently lift your chest off the ground. Keep your

02:14elbows slightly bent, shoulders relaxed, and engage your back muscles as you look forward. Tip safety,

02:19always start slowly and focus on form. If you feel pain, stop and consult your physiotherapist.

02:26Consistency is key, so try to do these exercises three to four times a week.

02:31Thanks for watching Mobile Physio. If this video helped you, give it a thumbs up,

02:37share it with someone who needs it, and subscribe for more expert physio tips.

02:41Stay strong and stay mobile.

Strengthen Your Back Core Muscles with Physiotherapy Exercises | Mobile Physio

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