Back strengthening exercises are essential for maintaining good posture, preventing injury, and improving overall physical fitness. A strong back can help reduce the risk of developing lower back pain, improve spinal alignment, and enhance athletic performance. In this article, we will discuss some of the simple back exercises that can both increase flexibility and strength back.
- Knee-to-chest exercise: Slowly bring one knee towards the chest while keeping the other leg straight on the mat. Hold the stretch for five seconds.
- Bridging exercise: Push your heels into the mat and lift your hips to form a straight line from your shoulder to your knee. Repeat this exercise ten times for three sets.
- Pelvic tilt: Lie flat on your back and bend your knees with your feet flat on the mat. Flatten your back against the floor by using your abdominal muscles. Do not hold your breath.
- Prone on elbow: Lie on your stomach and bend your elbows to bring your hands to shoulder level. Slowly straighten your elbows while raising your chest.
- Lumbar rotation: Lie on your back with your knees bent at a 90-degree angle and your feet flat on the floor. Slowly rotate your knees to one side while keeping your hips on the mat. Hold the position for 10 seconds before repeating it on the other side.
- A figure of four stretch: Sit on a chair with your knees bent at a 90-degree angle. Cross your right ankle over your left knee and lean forward to feel a stretch in your hip.
- Scapular squeeze: Roll your shoulders back and squeeze your shoulder blades together. Hold for five seconds and release. Repeat this exercise ten times for three sets. This exercise can help improve posture and release chest muscles.
These exercises can help you both alleviate and prevent backache. You are advised to consult a specialist before starting any exercise program. Also, discontinue any exercise that causes pain or discomfort. Do exercises at your own pace and listen to your body. Consulting a specialist is always advisable if you have any concerns or doubts. It’s better to ask than to suffer after doing a wrong exercise.
