Exercises To Strengthen Your Back
Your back, like the rest of your body, gets weaker with each passing year. It can be due to accidents, stress, congenital problems or problems arising from obesity. But the problems can be avoided or reduced if you do regular exercises to strengthen your back.
Recommendations for strengthening your back
- Posture. It is important to have a good posture both when sitting and when walking and standing. In today’s society, it is common to spend a lot of time sitting in an office, in the car or at home. In all these situations, it is important to keep your back straight.
- The right weight. It helps to keep the back in good condition because the spine does not have to work as hard to hold the extra weight.
- Villa. Good rest helps the back to relax and recover. It is best to rest on a suitable surface. There are orthopedic mattresses for this purpose.
- Heating. Before starting any physical activity, it is important to warm up and stretch the muscles to avoid injury. Something as simple as lying on your back and breathing slowly works well.
Simple exercises to strengthen your back
You do not need much space or special equipment to strengthen your back. These exercises can be performed at home or at work. A small blanket or yoga mat is more than enough.
It is good to first do a gentle warm-up to stimulate the muscles. This relaxation process is very important before embarking on more intense exercises to prevent injuries.
Walk
The easiest, most economical and healthiest way to do something positive for your back is to go out and walk. Meanwhile, activate all the muscles and joints in the back.
The pace when you walk should not be slow. Combine the walk with short jogging sessions of at least one minute at a time.
Shoulder exercises for good posture
The first thing to do is to extend your arms along your sides. Then bend your elbows until your hands reach your shoulders, palms facing up.
Hold this position, pinch your shoulder blades and hold them there, as if trying to make them face each other, for five seconds. Then relax. Try to do the exercise three times a day.
Pretend to be a cat
Stand on all fours with your hands and knees on the ground. Then sway with your back and lift your head. Then make the same movement backwards by pushing up your back and lowering your head.
To better understand the movement, think about what a cat looks like when it is stretching and when it is pushing its back.
The sail
Lie on the floor on a blanket or yoga mat. Then support your feet and hands on the ground. Raise your pelvis until you can form a straight line from your knees to your head with your body.
Try to hold the position for about five seconds by tensing your abdominal muscles. Then return to the starting position. Relax for a while and repeat.
Cross position
Lie on your back and look up at the ceiling. In this position, support your feet against the floor with your knees bent and extend your arms along the sides of your body, so that you look like a cross. Keep your back pressed against the ground at all times.
With your legs bent, turn them to the right and lower your legs as much as possible. You must perform the movement without lifting your back off the ground at all.
Hold this position for about 10 seconds and then carefully return to the starting position. Perform the same movement to the left. Do eight repetitions per page.
Strengthen the back muscles
Lie on your stomach on a firm but comfortable surface. Support your abdomen on a pillow that is not too high and try to lift your arms and legs. While performing the movement, hold your breath for about 4 seconds.
Try to do 3 sets of 20 repetitions each.
Exercises for the lower back
Lie on your back on the floor. Bend one knee towards the chest. When it is as high up as you can have it, stretch it out with your hands. Then do the same with the other leg.
Try to do 10 repetitions per knee to begin with.
