The 5 best exercises for a healthy back

It is critical to move in order to maintain a strong and healthy back. To strengthen your back, you can easily attempt these back gymnastics exercises at home.

Back discomfort is a common ailment.

Back discomfort is most likely one of Germany's most frequent physical concerns. Back exercises can help reduce pain by strengthening the muscles in your back. Back problems are frequently caused by a largely sedentary occupation in which you bend your back rather than straining it.

Prevent pain and discomfort.

To avoid this issue, you should improve your fitness, particularly by doing back exercises. The best part is that you don't need to go to yoga or Pilates classes to conduct the exercises; you can do them from the comfort of your own home (and without any equipment). We've compiled a list of some of the most popular back exercises for you to try:

5 great exercises from back exercises.

1. arm and leg lift

Place your body in a quadruped position, with your arms extended and touching the floor vertically, and your knees under your hips. Lift your left arm forward and your right leg backward at the same time. The upper body is kept parallel to the floor to avoid a hollow back for the benefit of your spine. Switch sides after ten to fifteen seconds of holding the position. Each side should be repeated five times.

2. back stretch

Lay flat on your back on the floor, stretch your arms out to either side, and place your feet with your legs bent for this back workout. Then, while still bent, tilt your knees to the side and swivel your head in the opposite direction. The spine will be stretched as a result of this. Before swapping sides, take several deep breaths in and out and hold the position for ten to fifteen seconds. Tip: You can stretch out your lower leg throughout the workout if it is more comfortable for you.

3. bridge

Return to your back for the bridge back exercise. Then, with your legs bent and your arms flat on the floor next to your torso, palms facing down, place your feet on the floor. Raise your pelvis until your shoulders, pelvis, and knees are all in a straight line. Hold the position for ten to fifteen seconds before lowering the hips slowly and steadily. This back exercise should be repeated six times.

4. cat hump

A traditional back workout is the cat hump. Return to a quadruped stance with your arms extended and knees beneath your hips for this exercise. At the same time, purposefully arch your back by pushing your chest down and your head slightly toward your neck. Hold the position for a few seconds, then press your back up and pull your chin towards your chest to round yourself out - this is the hump. Hold for a few seconds in this posture, then alternate between hollow back and hump ten times.

5. torso lift

This time, lie on your stomach on the floor with your arms stretched out in front of you and your legs behind you for the torso lift. Your feet are positioned on their tops. Then slightly raise your arms and head while tensing your back, buttocks, and abdomen. The focus shifts to the ground. Hold the position for ten to fifteen seconds, inhale and exhale deeply, and then slowly lower your arms and head. Six times through the back workout. Professionals can also help you elevate your legs.

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