14. Pull-Ups
But they were so easy when you were a kid! Well, back then you probably weighed a whopping 50 pounds. It’s a lot easier to pull your body weight up when you weigh less than many household pets. While hard as heck, pull-ups are a great way to work your back muscles and elongate your spine.

15. Weight Training
Last but certainly not least, it’s always important to incorporate weight training into your routine. Focus on individual back muscles groups (latissimus dorsi, trapezius, posterior deltoid etc.) and limit these exercises to 3 times a week so that you allow your muscles to recover. And as with any exercise, check your form, because the right exercises done the wrong way can cause more harm than good.