What exercises will strengthen your back?

What exercises will strengthen your back?

There are many people today who suffer from neck and back pain. It is almost a problem no matter what you are dealing with or working on. We simply do not get enough movement and therefore the muscles in our back are not strong enough. Exercise should be an essential part of our lives , so why can it be so difficult sometimes?

Of course, there are several ways to strengthen your body, such as, if you want to improve your memory, one of the best activities is to play card games like BlackJack, a game with a great story that can improve your strategic abilities and memory. That's healthy, of course, but now let's focus on physics and our backs. Let’s try to look at some simple and quick ways you can strengthen your back.

You have to keep in mind that the back muscles work almost like a corset that holds the whole body up. We need a strong and healthy back. You might think that it is then necessary to spend money and time going to the gym, but it does not fit at all. All the exercises we now have to look at, you can do at home on the floor. The only thing that might make it a little more comfortable for you is a training mat or a pad that makes it a little softer for the body.

The first exercise is called a Diagonal Lift, that exercise strengthens all the muscles in the back and your ability to rotate from side to side. A small bonus is that you train your shoulders, buttocks and buttocks at the same time. You need to get down on all fours, keep your back straight and suck your stomach in. Then lift your left arm obliquely into the air, while lifting your right leg up and stretching it backwards. Remember to stretch both arms and legs completely out, and keep the neck up so that it is like an extension of the spine. Hold this position for a few seconds and then gently lower your arm and leg. Repeat 10-15 times with both sides, up to 3 rounds in total, with for example a 30 second break between each set.

The next exercise is a back lift. This exercise specifically strengthens the lower back, as well as the lower back and buttocks. It is very simple, you just lie on your stomach with legs outstretched while placing your hands under your forehead or down along your body. Then you look down at the floor and lift your upper body in a controlled manner. If possible, also lift your legs slightly. Remember again to hold the neck in extension of the spine. Lower your upper body and legs in a calm manner. Repeat 10-15 times, up to 3 rounds in total and with a 30 second break between each set.

The last exercise we need to look at today is called Little Bridge. It again strengthens the lower back, is good for the buttocks and retrains the flexibility of the hips. You need to lie on your back to perform this exercise, bend your legs and lie your arms down along the side. Then lift your hips all the way up while your feet and arms are on the ground. There should just be an invisible line from the shoulders and up to the knees. Hold the position for a few seconds and slowly lower the hips / buttocks again. Repeat 10-15 times, 3 sets in total and with approx. 30 second break between each set.

Another thing that is very important kind to be aware of when we talk about relieving pain and strengthening one’s back is a good posture. Most people who suffer from back pain and problems also have a bad posture. This means that they bend the back and that the shoulders just hang. It can contribute to stiff muscles, weak muscles and incorrect or skewed loads on the neck, back and hips. It is more than just important that you focus on your posture every day, several times a day. Get help from your loved ones or put a reminder on your phone. Straighten your back, tense your abdominal muscles a little and push your chest forward.

It does not take much time, but is primarily about getting it made a habit. If you just spend a little bit of time every day or every other day, then you will quickly feel the difference and get your back strengthened.