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Back raising to Warm Up or Cool Down

Raise your back during warm up, as a means of keeping your body supple and preventing back pain due to over-stretching. This stretches the stomach and exercises the back muscles.

When running for longer distances, back pain can become a limiting factor. It is important to do back raising exercises when warming up and cooling down. This will reduce the incidence of back strain due to muscles becoming suddenly overstretched, or required to do work they are not prepared for. Raising your back will contract your back muscles and will strengthen them if performed as part of a sustained exercise program.

Back raising is also a good way to stretch the entire body, but be careful not to overdo it.

When back raising

lay flat on your tummy, then push your upper body up by pushing your hands down on the floor.
keep your hands in line under your chin and look up.
keep your arms straight and your hands together.
push your hips to the ground, maximising the angle between your body and the floor.
as with other stretching exercises, do not bounce when stretching your tummy.

Back raise exercise for warm up and cool down.