Sample Healthy Back Cards

Warm-up: Shoulder-Blade Squeeze
Here's a terrific warm-up that opens the chest and stretches the pectoral muscles, improves posture and helps deepen the breath. This also helps increase your energy level.

Exercise: Rear-Leg Raises
This simple yet effective stretch strengthens your lower back muscles, which helps support your spine. Engaging the abdominal muscles also improves posture and ensures correct form.

Exercise: Plank with Bent Arms
Yes, it's true: you can't have a strong, healthy back with weak abdominal muscles. The Healthy Back Deck includes a number of exercises - such as Plank with Bent Arms - that will work the core muscles that support your spinal column.

Meditation: Relaxation Meditation
Stress and tension can often contribute to back, shoulder and neck pain. The calming meditations in The Healthy Back Deck will help you release tension and anxiety. This sample meditation is perfect after a long, stressful day. Go ahead, put your feet up!