{"id":12225,"date":"2026-10-05T03:22:29","date_gmt":"2026-10-05T03:22:29","guid":{"rendered":"https:\/\/justpaste.in\/blogs\/quick-back-warm-up\/"},"modified":"2026-10-05T03:22:29","modified_gmt":"2026-10-05T03:22:29","slug":"quick-back-warm-up","status":"publish","type":"post","link":"https:\/\/justpaste.in\/blogs\/quick-back-warm-up\/","title":{"rendered":"7 Quick Back Warm Up"},"content":{"rendered":"<p class=\"extendedwopts-md-justify wp-block-paragraph\">Before starting your work out, it&#8217;s important to warm up your back. A proper warm-up helps get your muscles ready, improves how your body moves, and lowers the chance of getting hurt.  <\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">This back warm up routine comes from Jason Klein, a fitness expert who has been featured on Exercises For Injuries (EFI) before. Jason&#8217;s approach is simple yet effective, focusing on exercises that wake up your back muscles, improve flexibility, and set you up for a safe and strong workout.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Whether you\u2019re heading to the gym or just want to keep your back feeling great, this routine will help you get moving the right way. Let\u2019s jump in!<\/p>\n<p class=\"wp-block-paragraph\">Enjoy the warm-up!<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Standing_T\"><\/span>1. Standing T<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"500\" height=\"678\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/Standing-T-1-1.gif\" alt=\"Standing T - Best Back Warm-Up Exercises\" class=\"wp-image-137184\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in an upright standing position with your feet wider than hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.<\/li>\n<li>Engage your core.<\/li>\n<li>Hinge through your hips to move your upper body forward about 30\u201345 degrees while keeping your back straight and knees bent.<\/li>\n<li>Inhale, bring your hands downward in front of you with palms facing forward.<\/li>\n<li>Exhale, slowly raise your arms out to the sides until they form a \u201cT\u201d shape in line with your shoulders.<\/li>\n<li>Hold this position for 2 seconds, squeezing your shoulder blades.<\/li>\n<li>Lower your arms to return to the starting position.<\/li>\n<li>Repeat the movement. <\/li>\n<li>Complete 12 repetitions.<\/li>\n<\/ul>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">The \u201cT\u2019s\u201d exercise,<a href=\"https:\/\/www.youtube.com\/watch?v=l0ocYZPlc50\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> explained by Charlie Johnson<\/a>, strengthens the upper back and shoulders. It helps improve posture and increases shoulder stability. The exercise targets weak muscles like the rear shoulders and shoulder blades.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Strengthening these muscles helps prevent injuries and supports better movement during other exercises. This makes it a key exercise for maintaining strong and healthy shoulders and back.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Standing_V\"><\/span>2. Standing V<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"678\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/Standing-V-1-1.gif\" alt=\"Standing V\" class=\"wp-image-137186\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in an upright standing position with your feet wider than hip-width apart, maintaining good alignment with your head shoulders, hips, and legs.<\/li>\n<li>Engage your core.<\/li>\n<li>Hinge through your hips to move your upper body forward about 30\u201345 degrees while keeping your back straight and knees bent.<\/li>\n<li>Inhale, bring your hands downward in front of you with palms facing forward.<\/li>\n<li>Exhale, extend both arms overhead with your palms facing inward, aligned with your ears to form a \u201cV\u201d shape.<\/li>\n<li>Hold the pose for 2 seconds then lower both hands to return to the starting position.<\/li>\n<li>Relax and repeat the movement.<\/li>\n<li>Complete 12 repetitions.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Stick-Em_Up\"><\/span>3. Stick-Em Up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"678\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/Stick-em-Up-1.gif\" alt=\"Stick-Em up - Best Back Warm-up Exercises\" class=\"wp-image-137187\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips.<\/li>\n<li>Stand with your back against a wall, ensuring your upper back, arms, and head should all be in contact with the wall.<\/li>\n<li>Raise your arms so that your elbows are bent at an angle, with your forearms pointing straight up, forming a \u201cstick-em up\u201d position.<\/li>\n<li>Slowly slide your arms up the wall, maintaining contact with your shoulders, elbows, and wrists against the wall at all times.<\/li>\n<li>Raise your arms as high as you can without losing contact, hold this position for 2 seconds, then slowly slide them back down to the starting position.<\/li>\n<li>Repeat the movement for 12 repetitions.<\/li>\n<\/ul>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Now you can see they are deceiving. They look easy, but they are pretty hard when you get your elbows on them.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Warm-up exercises are important. Zeus Fitness emphasizes their role in preparing your muscles. They improve flexibility and activate key muscle groups. Warm-ups help prevent injuries and enhance mobility.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">They ensure better posture and performance during workouts.<a href=\"https:\/\/www.youtube.com\/watch?v=gwzDBqEvW-s\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> According to Zeus Fitness<\/a>, a proper warm-up increases blood flow to muscles. It reduces stiffness and minimizes the risk of strain. Warm-ups also improve overall workout effectiveness.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Once you\u2019ve completed the standing warm-up exercises, transition to the floor for a series of movements designed to further activate your back muscles and improve spinal mobility.<\/p>\n<p class=\"wp-block-paragraph\"><strong><span style=\"text-decoration: underline;\">Back Warm-Up (Floor Exercises)<\/span><\/strong><\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Bird_Dog\"><\/span>4. Bird Dog<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/Bird-Dog-3.gif\" alt=\"Bird Dog\" class=\"wp-image-137142\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in a 4-point position on the floor, with your hands beneath your shoulders and your knees under your hips.<\/li>\n<li>Contract your abdominal area.<\/li>\n<li>Take a deep breath and lift your right arm to be in line with your shoulder as you extend your opposite leg behind your body.<\/li>\n<li>Keep your arm, shoulders, hips, and leg parallel to the floor.<\/li>\n<li>Lower your arm and leg to return to the starting position.<\/li>\n<li>Repeat the movement on the opposite side.<\/li>\n<li>Complete 10 repetitions on each side.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Spinal_Twist\"><\/span>5. Spinal Twist<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/Spinal-Twist.gif\" alt=\"Spinal Twist - Best Back Warm-Up Exercises\" class=\"wp-image-137143\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in an upright sitting position on the floor with your knees bent and your feet flat on the floor, maintaining good alignment in your upper body.<\/li>\n<li>Straighten your right leg and cross your opposite leg over your right, placing your left foot flat on the floor next to your right knee.<\/li>\n<li>Place your left hand on the floor behind you for support and your right elbow on the outside of your left knee.<\/li>\n<li>Engage your core and twist your upper body to the left.<\/li>\n<li>Hold the position for several deep belly breaths, in through your nose and out through your mouth.<\/li>\n<li>Repeat the movement on the opposite side.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Bridge\"><\/span>6. Bridge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/Bridge.gif\" alt=\"Bridge\" class=\"wp-image-137166\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Lie on your back with your knees bent and your feet flat on the floor, relaxing your upper body.<\/li>\n<li>Place your hands at your sides.<\/li>\n<li>Engage your core, then push from your heels to lift your hips.<\/li>\n<li>Hold this position for several deep belly breaths, in through your nose and out through your mouth.<\/li>\n<li>Relax and return to the starting position.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Cat-Cow\"><\/span>7. Cat-Cow<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/Cat-Cow-1.gif\" alt=\"Cat Cow\" class=\"wp-image-137150\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in a 4-point position on the floor, with your hands beneath your shoulders and your knees under your hips.<\/li>\n<li>Engage your core.<\/li>\n<li>Round out your mid back as you slowly drop your head toward your chest.<\/li>\n<li>Then, alternate by raising your head and arching your mid-back as you bring your gaze towards the sky.<\/li>\n<li>Repeat the movement, alternating directions.<\/li>\n<li>Start with 1 set of 5 repetitions.<\/li>\n<\/ul>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">The best back warm-up exercises routine is designed<a href=\"https:\/\/thecarltoddclinic.com\/insights\/pre-workout-back-stretches\/\" target=\"_blank\" rel=\"noopener\"> to prepare your back<\/a> <strong><sup>[1] <\/sup><\/strong>and supporting muscles for activity. This emphasizes dynamic stretching and core muscle engagement. Follow these steps for a safe and effective pre-workout stretch.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\"><a href=\"https:\/\/www.youtube.com\/watch?v=ChnikX78Y9g\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Dr. Michael Rowe<\/a>, a chiropractor from SpineCare Decompression and Chiropractic Center in St. Joseph, Michigan, specializes in neck, back, and sciatica pain management. He highlights the critical role of back warm-up exercises in both recovery and prevention of lower back pain:<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">\u201cAfter the initial inflammation subsides, typically within 24-48 hours, it\u2019s beneficial to incorporate stretching or warm-ups. Stretching helps reduce tension in the muscles supporting the spine while improving range of motion and overall mobility.\u201d<\/p>\n<\/blockquote>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Dr. Rowe also stresses that if you experience pain during your warm-up, stop immediately.&nbsp;<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">\u201cA helpful guideline is, \u2018let your pain be your guide.\u201d<\/p>\n<\/blockquote>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">By integrating these principles, you can ensure your <a href=\"https:\/\/exercisesforinjuries.com\/best-back-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">back is primed<\/a> for activity while reducing the risk of injury.<\/p>\n<p class=\"wp-block-paragraph\"><strong>Goals:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Increase range of motion, blood flow, and muscle temperature.<\/li>\n<li>Prepare tight muscles for more intense physical activity.<\/li>\n<li>Reduce injury risk and enhance performance.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_Its_Effective\"><\/span>Why It&#8217;s Effective<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Standing Exercises:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Standing T: <\/strong>Activates mid-back muscles, improves posture, and prepares shoulders for lifting or pulling.<\/li>\n<li><strong>Standing V:<\/strong> Prepares shoulders for overhead movements, activates muscles for reaching and pressing, and enhances range of motion.<\/li>\n<li><strong>Stick-Em Up:<\/strong> Strengthens small stabilizing muscles in the shoulders and upper back, improves posture, and promotes upper back mobility.&nbsp;<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\"><strong>Floor Exercises:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Bird Dog:<\/strong> <a href=\"https:\/\/koreascience.or.kr\/article\/JAKO201708160567416.page\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Builds core stability<\/a> <strong><sup>[2]<\/sup><\/strong>, improves spinal alignment, and gently activates back muscles.<\/li>\n<li><strong>Spinal Twist: <\/strong>Enhances spinal mobility, reduces tension in the lower back and hips, and prepares the body for rotational movements.<\/li>\n<li><strong>Bridge:<\/strong> Strengthens hips, thighs, and glutes, which support the lower back, and increases hip flexibility.<\/li>\n<li><strong>Cat-Cow:<\/strong> <a href=\"https:\/\/aeirc-edu.com\/ojs14\/index.php\/app\/article\/view\/561\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Relieves back and neck tightness<\/a><sup> <strong>[3]<\/strong><\/sup>,enhances spinal flexibility, and activates core muscles for stability.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Safety_Considerations\"><\/span>Safety Considerations<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/safety-consideration.jpg\" alt=\"\" class=\"wp-image-137151\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/safety-consideration.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/safety-consideration-300x169.jpg 300w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2013\/11\/safety-consideration-585x329.jpg 585w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/figure>\n<\/div>\n<p class=\"wp-block-paragraph\"><strong>Standing Exercises:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Avoid arching or rounding your back; hinge at your hips.<\/li>\n<li>Maintain a slight bend in your knees to protect joints and engage your core.<\/li>\n<li>Move deliberately without swinging your arms or forcing motions.&nbsp;<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\"><strong>Floor Exercises:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Keep movements controlled and avoid jerky actions.<\/li>\n<li>Align your spine and engage your core to stabilize during exercises.<\/li>\n<li>Ensure proper joint alignment (e.g., hands under shoulders, knees under hips).<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Injury_Prevention\"><\/span>Injury Prevention<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Standing Exercises<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Use slow, smooth movements to reduce strain and maintain control.<\/li>\n<li>Limit the range of motion to what feels comfortable, especially for shoulders.<\/li>\n<li>Keep a neutral spine and avoid compensating with other muscle groups.&nbsp;<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\"><strong>Floor Exercises<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Avoid overextending or forcing movements beyond your range of motion.<\/li>\n<li>Keep hips and shoulders level during exercises like Bird Dog.<\/li>\n<li>Focus on gradual improvement, ensuring proper form and alignment throughout.&nbsp;<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Warming up your back is a simple but important step to get your body ready for exercise. It helps loosen your muscles, improves how your body moves, and lowers the chance of getting hurt.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">By doing easy exercises like the Standing T, Standing V, Stick-Em Up, Bird Dog, and more, you wake up your muscles, increase flexibility, and prepare your back for action. These moves make your workout safer and more effective.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Take a few minutes to do this warm-up before any workout. It\u2019s a small effort that makes a big difference in keeping your back strong and healthy.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Did you know some of your most common daily habits are contributing to your back pain? For a healthy back every day and pain-free living, check out <a href=\"https:\/\/store.exercisesforinjuries.com\/products\/best-daily-habits-for-a-healthy-back-dvd?_pos=3&amp;_sid=23ff5865c&amp;_ss=r&amp;utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=frinov113_eblog_back_warm_up_7bdh_efisp\" target=\"_blank\" rel=\"noreferrer noopener\">7 Best Daily Habits for a Healthy Back<\/a> now!<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/store.exercisesforinjuries.com\/products\/best-daily-habits-for-a-healthy-back-dvd?_pos=3&amp;_sid=23ff5865c&amp;_ss=r&amp;utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=frinov113_eblog_back_warm_up_7bdh_efisp\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"356\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2016\/01\/7-Best-Daily-Habits-for-a-Healthy-Back.jpg\" alt=\"7 Best Daily Habits for a Healthy Back\" class=\"wp-image-64017\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2016\/01\/7-Best-Daily-Habits-for-a-Healthy-Back.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2016\/01\/7-Best-Daily-Habits-for-a-Healthy-Back-300x158.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/a><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQs\"><\/span>FAQs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong><strong>How do you warm up your back?<\/strong><\/strong><\/summary>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">For best back warm-up exercises, focus on gentle movements that prepare your muscles and joints for activity. Dynamic stretches like arm swings, light twisting, or slow back extensions can get your blood flowing and improve flexibility.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>How do I release locked back?<\/strong><\/summary>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Ease tightness <a href=\"https:\/\/gentlestretching.net\/blogs\/stretching\/3-easy-back-pain-relieving-stretches-for-your-body?\" target=\"_blank\" rel=\"noreferrer noopener\">with light stretches<\/a> , gradual movements, and heat application. Avoid sudden motions. Gentle yoga poses or lying down and slowly rotating your knees from side to side also can help.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>How do you warm up your back for rows?<\/strong><\/summary>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Practice small, controlled pulling motions with resistance bands or light weights. Activate your back by squeezing your shoulder blades and engaging your core.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>How to release upper back tension?<\/strong><\/summary>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Stretch the muscles between your shoulders by crossing your arms over your chest or doing light rotations. Foam rolling or gentle massage can also ease tight spots.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<p class=\"wp-block-paragraph\"><strong><\/p>\n<div id=\"pressrelease-link-15344\" class=\"wp-showhide sh-link pressrelease-link sh-hide\"><button type=\"button\" class=\"sh-toggle\" aria-expanded=\"false\" aria-controls=\"pressrelease-content-15344\" data-sh-more=\"Show References\" data-sh-less=\"Hide References\">Show References<\/button><\/div>\n<div id=\"pressrelease-content-15344\" class=\"wp-showhide sh-content pressrelease-content sh-hide\" hidden><\/strong> <br \/>1. Collins, T. (2024, January 9). Back Stretches to do before your workout | Carl Todd Clinic. Carl Todd Clinic. https:\/\/thecarltoddclinic.com\/insights\/pre-workout-back-stretches\/<\/p>\n<p>2.Korean Journal of Applied Biomechanics (\ud55c\uad6d\uc6b4\ub3d9\uc5ed\ud559\ud68c\uc9c0) Volume 27 Issue 4\/ Pages.247-255\/ 2017\/ 1226-2226(pISSN)\/ 2093-9752(eISSN)\/ Korean Society of Applied Biomechanics (\ud55c\uad6d\uc6b4\ub3d9\uc5ed\ud559\ud68c)<\/p>\n<p>3.Batool, S. F., Noushad, S., &amp; Ahmed, S. (2021). A proposed study using psychophysiological biomarkers to evaluate the effectiveness of Cat-Cow yoga exercise to reduce chronic musculoskeletal low back pain. <em>Annals of Psychophysiology<\/em>, <em>8<\/em>(2), 112\u2013119. https:\/\/doi.org\/10.29052\/2412-3188.v8.i2.2021.112-11<br \/><strong><\/div>\n<p><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Before starting your work out, it&#8217;s important to warm up your back. A proper warm-up helps get your muscles ready, improves how&hellip;<\/p>\n","protected":false},"author":1,"featured_media":12226,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2127,2128],"tags":[],"class_list":["post-12225","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-injury-prevention","category-prevention-performance"],"_links":{"self":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12225","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/comments?post=12225"}],"version-history":[{"count":0,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12225\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media\/12226"}],"wp:attachment":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media?parent=12225"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/categories?post=12225"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/tags?post=12225"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}