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Exercise handout — move better, feel better.

Back

Back Widow

IntermediateStrengthTier T2

You lie on your back with your knees bent, feet flat, and elbows bent to a right angle on the floor. You press your elbows into the floor and lift your upper back and shoulders off the floor.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back on a bare firm floor with both knees bent and both feet flat on the floor, about hip-width apart, and rest the back of your head on the floor with your neck long and neutral.
  • Rest both upper arms on the floor, angled out from your sides, with both elbows bent to about a right angle and your forearms pointing up and your hands open and relaxed.
  1. A man lying on his back on the floor with his knees bent, his feet flat, his upper arms and elbows on the floor and his forearms pointing up.

    Step 1 of 3

    Lie on your back with your knees bent and your feet flat. Rest your upper arms on the floor with your elbows bent to about a right angle.

  2. The same man with his elbows still on the floor and his upper back and shoulders lifted a little way off the floor, his head resting and his hips and feet down.

    Step 2 of 3

    Press your elbows into the floor and draw your shoulder blades back. Lift your upper back and shoulders off the floor while your hips and feet stay down.

  3. A man lying on his back on the floor with his knees bent, his feet flat, his upper arms and elbows on the floor and his forearms pointing up.

    Step 3 of 3

    Lie on your back with your knees bent and your feet flat. Rest your upper arms on the floor with your elbows bent to about a right angle.

Breathing

  • You are to breathe out as you press up through the elbows, breathe in as you lower back down, and not hold your breath through repeated lifts.

Safety Information

Stop for sharp shoulder, neck, elbow or upper-back pain and avoid the exercise during an acute injury. Drive through the elbows rather than push with the head or neck, keep the neck neutral without forcing the chin toward the chest, and use a controlled range rather than lifting as high as possible. Stop if the exercise causes pain or you become unwell, and seek professional advice about symptoms or suitability. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.