Healthy back
Healthy back is a gentle group class of exercises for the back: strengthening the muscles that support the spine, keeping it mobile and working on posture. It borrows from Pilates, therapeutic exercise and stretching, and is taught slowly on mats, without jumps or heavy weights. It is a class for prevention and well-being, not a medical treatment.
What it is for
Section titled “What it is for”- Strength and endurance in the deep muscles of the back, abdomen and pelvis that hold the spine.
- Mobility of the spine in every direction — bending, arching, bending to the side and twisting — within a comfortable range.
- Better posture, and awareness of how you sit, stand and lift.
- A regular break from the stiffness of long hours at a desk or behind the wheel.
- Habits you can take home: short routines for the morning or the office.
Equipment
Section titled “Equipment”- Comfortable clothes that do not restrict movement; socks or bare feet.
- A mat. Many studios also use a gym ball, a foam roller, small balls or resistance bands.
- A small cushion or a folded towel if lying on your back is uncomfortable. The studio usually has them.
- Water.
How a class goes
Section titled “How a class goes”- 45–60 minutes at a calm pace, often in small groups.
- A gentle warm-up: breathing, and slow movements of the neck, shoulders and pelvis.
- Most of the class is lying down or on hands and knees: exercises for the core and the muscles along the spine, such as the bridge, cat and cow, and lifting the opposite arm and leg on all fours.
- Some standing work on posture and balance, and on how to bend and lift without straining the back.
- It ends with gentle stretching and relaxation.
- Before your first class, tell the trainer about any back problems. No exercise should cause pain; if one does, stop and say so.
Who it suits best
Section titled “Who it suits best”- People who sit a lot at a desk or in a car and feel stiff in the back or neck.
- Anybody who wants a stronger back and better posture.
- Beginners, older adults and people coming back to exercise after a long break.
- Those who want a gentle start before Pilates or Mobility.
- It is not a treatment. With back pain, a diagnosed problem such as a herniated disc, after an injury or surgery, or in pregnancy, see your doctor first, ask which exercises are right for you, and tell the trainer before class. With sudden or severe pain, or numbness or weakness in the legs, see a doctor instead of exercising.