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Home > Back Care
Back Care
Back Care Tips
Nothing makes you look more beautiful -- or slimmer -- than a strong back. A strong back, and a strong overall body to go with it, helps you exude ease and confidence in everything you do. With little caution, exercise and information you can keep your back beautiful and pain free.


Following are a few back exercises that will help you have a beautiful back.
Desk ExerciseDesk Exercises

  • Shrug your shoulders toward your ears and then drop them. Repeat three or four times.


  • Place your hands on your shoulders and touch your elbows in front of your chest. Now try to touch your elbows behind your back. Repeat three times.


  • Overhead Reach
  • Start with your arms dangling outside the armrest of your chair. Slowly raise your arms from your sides until they are directly over your head. Reach towards the ceiling for a few seconds and then lower your arms to the starting position. Repeat two or three times.


  • Bent-over row using dumbbell for entire host of back muscles and biceps.

  • Stand with feet flat on the floor, one leg extended out in the front, but don`t lock your knees.

  • Bend over at the waist but keep your back straight so it`s parallel to the floor. Let your arms hang straight down, keeping shoulders even. The dumbbell should be directly under your shoulder and parallel to the floor.

  • Pull the dumbbell straight up by bending your elbow. The dumbbell should remain parallel to the floor. Keep your elbow and the dumbbell close to your body. Continue until the dumbbell touches your rib cage and your elbow is slightly higher than your shoulder.

  • Hold on and then go lower. Do three sets of 8 to 12 repetitions.

  • Opposite Extensions
    This set of exercise stretches and strengthens your entire back.
  • Lie on your stomach with your arms and legs outstretched. Pull your abdominals in towards your spine. Rest your forehead on the floor to align your neck with the rest of your spine.


  • Lift your right arm and left leg little way off the floor and stretch them to opposite ends of the room. Hold for five slow counts, and then slowly lower them. Do the next repetition with your left arm and right leg and alternate until you have completed all repetitions.


  • Back LiftBack Lifts

    This exercise strengthens your lower back.
  • Lie on your stomach with your legs outstretched. Both of your arms should be touching the floor and they should be bent so your palms are near your shoulders. Pull your abdominals in towards your spine as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.


  • Without using your hands, lift your head and chest up off the floor as high as you comfortably can. Your palms will lift off the floor as well. Hold this position for a moment until you feel a stretch through your lower back, and then slowly lower. Repeat until you have completed all repetitions.


  • Rows
    This exercise strengthens your upper back.

  • Stand with your left foot in front of your right foot about a stride length apart. Hold a free weight or glass of water in your right hand and lean forward about 45 degrees. Place your left hand on your left thigh for support. Stretch your right arm down so that it`s perpendicular to the floor.


  • Lift your right arm up until your hand is at waist level and your elbow is pointing towards the ceiling. Then, slowly lower to the start. Once you have completed all repetitions, repeat with your left arm.
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