Take 5 to Innergize

Back Strengthener

Take 5 to Innergize - Back Strengthener


Strengthens the back muscles, realigns posture, opens chest, facilitates deeper breathing, releases back tension and more.


  • Step 1: Sit slightly forward on your chair, legs at a 90° angle, feet flat on the floor.  Contract your abdominal muscles, roll your shoulders back and down, and lift your chest up.
  • Step 2: Hold your hands up and elbows downward, in a “stick-em-up” position. Make sure your elbows are not pointed out to the sides or back, but down.  Spread your fingers apart and relax your hands.
  • Step 3: Take a deep inhale, and as you exhale, move your elbows down, squeezing your shoulder blades back and down at the same time. Feel how this opens your chest. Inhale, release the stretch and slide your hands back up, then exhale and squeeze your shoulders back and down again.
  • Step 4: Repeat 3-5 times, then shake out your arms, take a few relaxed breaths, and return to work.