Move · Videos · Strength · 31 min

31-Minute Beginner Back Care Class: Strength and Stretches

31-Minute Beginner Back Care Class: Strength and Stretches — video by Nuffield Health Play · 30:52

Video by Nuffield Health on YouTube · Open on YouTube

The first class in a healthy-spine series, introduced by a physiotherapist and led by a personal trainer: chair squats, lunges, hip hinges, kneeling leg extensions, box push-ups, bridges and leg lifts in timed rounds, with spine mobility and a full stretch. A gentle start for a stronger back.

  • 31 min
  • Beginner
  • Low impact (no jumping)
  • chair, mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: march on the spot, neck nods and turns, shoulder rolls, side bends and a slow spinal roll-down. 0:40
  2. Chair squats: feet just wider than hips, sit the hips back and down to the chair, then stand up through the heels. 3:00
  3. Static lunges: one foot back, heel lifted, lower the back knee and stand, knee over ankle; 15 seconds each leg. 3:46
  4. Hip hinge: slide the hands down your thighs with a long, neutral spine, then stand tall and squeeze your glutes. 4:48
  5. Block 1, rounds 2 and 3: chair squats, static lunges and hip hinges again, 30 seconds each. 5:30
  6. On all fours, belly drawn in: extend one leg back no higher than your hips, pelvis level; 15 seconds each side. 8:50
  7. Box push-ups: hands slightly wider than shoulders, knees under hips, lower the chest and press away. 10:19
  8. Cat-cow: lift the tailbone and chest as you breathe in, tuck the pelvis and round up as you breathe out. 11:08
  9. Block 2, rounds 2 and 3: leg extensions, box push-ups and cat-cow again. 12:08
  10. Thoracic rotation: on all fours, open one arm up to the ceiling and back down, 15 seconds each side. 17:22
  11. Glute bridge: feet hip-width, squeeze your glutes to lift the hips, keep them even, then roll slowly down. 18:27
  12. Alternate leg lifts on your back: lift one bent knee over the hip, then the other, tummy gently drawn in. 19:31
  13. Block 3, rounds 2 and 3: thoracic rotations, bridges and leg lifts again. 20:29
  14. Cool-down: knee hugs, knee rolls, glute and hamstring stretches, then hip flexor and quad stretches. 25:09

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hinge at the hips with your hands sliding down your thighs and keep a long, neutral spine
  • On all fours lift one leg no higher than your hips and keep your pelvis level
  • Lead the bridge from your glutes and keep your hips even as you lift

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadbox push-ups, all-fours work
  • Elbows takes loadbox push-ups
  • Wrists & hands takes loadbox push-ups, all fours
  • Hips takes loadsit-to-stands, lunges, hip hinges, bridges
  • Knees takes loadsit-to-stands, static lunges, kneeling work
  • Upper back movesthoracic rotation, cat-cow
  • Lower back moveship hinges, cat-cow, bridges
  • Ankles & feet moveslunges, march warm-up
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Hand on the chair in the lunges; lift and lower one leg at a time in the leg lifts

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Nuffield Health; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety