Straining your back or shoulder is no fun at all. Find out what exercises can prevent and alleviate such nasty injuries!

2. Strengthening Photo sourced from workoutlabs.com
Shoulders
The best way to prevent a possible shoulder strain is to strengthen
your shoulder muscles. Stand upright with feet, shoulder width apart
and dumbbells at the side of your body. In one even motion, lift your
shoulders up towards your ears and slowly lower them again. And
repeat. Do remember to relax your jaw and neck while doing this
exercise.

3. Stretching
Shoulders Photo sourced from drwolgin.com
It’s important to maintain some flexibility through stretching to
ensure that your shoulder doesn’t become too stiff. For this
exercise, grab the towel at both ends and pull till the point where
the shoulder feels tight. Hold that stretch for 10-15 seconds, then
relax. Repeat the stretch on both sides.

4. Photo sourced from menshealth.com.sg
Strengthening
Upper back
Kayakers would swear by this exercise to build up upper body strength for a
more explosive roll, as well as to lower possible back injury. Lie down on a
gym ball or an adjustable bench in a 45 degree forward bend with the
dumbbells hanging towards the floor. Lift the weights upward and outward
until they are horizontal, and then lower the dumbbells in one motion.
Remember to control the motion when lowering the weights down.

5. Strengthening
Lower back
Photo sourced from menshealth.com.sg
Dead lifts works all your muscles with the heaviest weights possible, and
it conditions your lower back when done right. Start with standing with
the bar above the center of your feet. Grab the bar handle so your arms
are vertical to the floor, and bend your knees until your shins touch the
bar. Lift your chest and as you pull, keep the bar close to your body.
Proper form is especially important for this exercise. To avoid injury,
ensure that you don’t lean back or round your back.

6. Stretching
Lower back
Photo sourced from spine-health.com
Feeling tension on the lower back? Try this easy yet effective exercise to bring
back some suppleness to the core. Start with lying with the back flat on the
floor, slowly bring both knees towards the chest and grab the knees. Hold this
balled-up position for 3 seconds and slowly allows the knees to the starting
position