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Want to learn one of the famous back strengthening exercises from Ancient Tibet?

Although the table maker is one of the best back strengthening exercises you can do, there is some controversy at to whether it actually originated in Tibet. You can read about the controversy of the Five Tibetan Rites HERE. What is not controversial, however, is that the Table Maker is a fantastic exercise that will increase the strength in your upper and lower spine, as well as increase its flexibility. In addition, your triceps, shoulders, hips and buttocks will also get a workout. Try it for yourself and see.

Here’s How To Perform The Table Maker

  1. Sit on the ground with you legs straight out in front of you. Place your hands palm down by your hips. The fingers can be either pointing towards your toes or behind you.
  2. Bend your knees slightly and place your weight on your heels.
  3. Press with your hands as you lift your hips to the ceiling and place your feet flat on the ground.
  4. Squeeze your buttocks tightly and push the soles of your feet into the ground.
  5. Straighten your back as much as you can. Your knees and shoulders should make 90 degree angles with your body, making a table.
  6. Hold this position for a couple of seconds, then return to the floor.
  7. Do 10 to 20 repetitions of this exercise.
  8. Make sure you take deep breaths. Inhale up, exhale down.

Return from back strengthening exercises, the Table Maker, to healthy BACKS

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