The Best Back Exercises to Prep Your Spine Before the Gym

If you’re one of those people who loves to hit the gym early in the morning, you may notice how stiff your back muscles feel at the start of your workout. As the weather gets colder this could become a potential problem.

When your muscles are not properly heated Before an intense gym session, you could be at risk of injuring yourself, straining and pulling muscle fibers. This can cause pain and limit your movements, especially when it comes to future workouts. Here are some of the best exercises to help you prep your spine before the gym.

cat and cow

Start in a tabletop position with your wrists just below your shoulders and your knees just below your hips. Push the ground away from you by pressing your palms firmly into the ground and tuck your pelvis in to straighten your spine.

involve your main muscles and feel how your lower back lengthens. Inhale and look up, letting your belly drop. Create a big curve in the spine and stretch the entire front of the body. Exhale and curve your spine to the other side, bringing your chin closer to your chest and feeling the space between your vertebrae expand.

Repeat five times and take it easy. Once you’re done, return to the starting position and reset your spine.

cobra pose

Start by lying on your stomach, with your legs and feet together. Place the tops of your feet on the ground and push them down so you feel the backs of your legs engage. Place your palms next to your chest and as you inhale, push your Upper part of the body off the floor, but keep your pelvis on the floor.

Exhale and gently lower yourself back down, placing your forehead on the floor to reset your upper back. Repeat two more times, trying to lift higher each time. The goal is to really use your back muscles to pull yourself up instead of just pushing yourself up with your arms.

locust stance

Once again, you start in a lying position with your belly on the floor. You can keep your legs together or apart for this variation, but the important thing is to fully engage them. Place your arms alongside your body, palms facing each other. Inhale and raise your legs and arms in the air, going as high as you can, activating each muscle. Exhale and release.

You can repeat the same two more times or interlock your fingers behind your back and use the clasp as a lever to lift your upper body off the ground while lifting your legs at the same time. Exhale and release. Take it easy and don’t make sudden movements to prevent injury or strain.

upward facing dog

You can start in a lying position on the floor, face down, or on a board. Place both palms next to your chest and as you inhale, extend your arms and lift your entire body, bringing your upper body through your arms, stretching your chest and looking up.

Drive the tops of your feet toward the ground and drive your hips as far forward as possible. Look up and maybe even back a bit to deepen your backbend. You can stay here or look slightly to the left and then to the right to stretch your neck as well. After three long inhalations and exhalations, relax back down. Stay here or push your hips up and make an inverted V shape with your body to reset your spine.

bow posture

After a few deep stretches, your back is already warmed up so you can go deeper into the backbends. Start in a lying position, belly down. Bend your knees and grab your feet from the inside. Extend your arms and as you inhale, use the power of your legs to lift up and back up. Exhale and release.

Repeat this two more times. Be sure to make your movements as slow as possible to avoid injury or any pain in the back. Don’t push yourself to the limit and listen to your body. With each lift, you will certainly be able to go deeper.

malasana squat

Begin by squatting in a wide stance with your back fully upright and extended. Open your hips as far as is comfortable and bring your palms together. Press your palms against each other so you can use your elbows to open your hips even more. Straighten your spine and feel your lower back lengthen, using gravity to create space between your vertebrae.

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Warm-ups are just as important as the exercise, so be sure to do these exercises before any gym workout to avoid injury or strain. Also, if you’re specifically preparing for leg day, add these exercises to your routine!