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Repeat bridges eight to … While pulling your elbows back and down, squeeze your shoulder blades together. Click on picture to view exercise video demo. Squeeze the buttocks with the shoulders remaining on the floor. The trapezius works to stabilize your shoulders and upper back. The shoulder blade squeeze is an easy way to do that. Imagine you’re squeezing a lemon between your shoulder blades. Use these 10 lat exercises in your back workouts to add major muscle. Squeeze your glutes, squeeze your quads, lift your hips away from the floor, and make sure you have a slight pelvic or butt tuck to avoid lumbar spine extension. Join your hands in front of the chest. Do 3 sets of 10 to 15 reps. Pause, then release. Squeeze down on your glutes. That’s one rep. Hold for 30 seconds. Select StringyBalls based on the firmness that suits you. Supermans are the ultimate bodyweight back exercise for tightening all the muscles in your posterior chain, aka the back part of your entire body. Hold this position for about six seconds. Make sure the balls touch and stay aligned. Corrective Exercise Specialist (NASM-CES), Certified Personal Trainer (NASM-CPT), Professional Dancer. Back Squeeze. Adjust the buckle to allow the ball to be tethered to your palm. As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. Exercise #1: Shoulder Squeeze. Stand tall with feet hip-width apart. Lift your hips up until your shoulders, hips, and knees make a single, straight line. Dig your heels into the floor. Slip the cord over your palm. Back exercises in 15 minutes a day; Knee-to-chest stretch; Lower back rotational stretch; Lower back flexibility exercise; Bridge exercise; Cat stretch; Seated lower back rotational stretch; Shoulder blade squeeze Slowly bring your hips back to the floor and give yourself about 10 seconds of rest. 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