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45
Workout

Strong Back: Posture and Strengthening

~4 min.
~48 kcal
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This workout is designed for those who want to strengthen their back muscles, improve posture, and feel lighter — without excessive strain or next-day soreness. The easy level means the exercises are suitable for beginners and those returning to regular training after a break, as well as anyone who spends a lot of time at a computer or behind the wheel.

The program combines strength and flexibility exercises: you will alternately activate the deep stabilizer muscles of the spine, back extensors, posterior deltoids, and rhomboids — the very areas that weaken and shorten the fastest with a sedentary lifestyle. FISIO suspension straps allow you to perform pulling and abduction movements in a suspended position: axial load on the spine is minimal, while the stabilizer muscles engage from the very first second.

  • Before you begin, perform 2–3 minutes of light joint warm-up.
  • Maintain a neutral spine position during pulling exercises — do not round your lower back.
  • In flexibility exercises, take your time: hold each position mindfully and breathe steadily.
  • If you feel discomfort in your lower back, slightly adjust the angle of inclination or reduce the range of motion.

Train 2–3 times per week, and within a few weeks you will notice improved posture, a reduction in the familiar tension in your neck and shoulders, and a stronger, more resilient back.

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Rotation 1
1
Level: 1
8
W extension
1
Level: 1
8
Butterfly
3
Level: 1
10
I slide (kneeling)
5
Level: 1
12
T - Abduction
5
Level: 2
10
Short extension
1
Level: 1
8
Low pull (one hand - single leg )
5
Level: 1
S1
8
Low pull (one hand - single leg )
5
Level: 1
S2
8
Y slide
7
Level: 1
12
I adduction
6
Level: 2
10
I - Abduction
6
Level: 2
10
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

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