Exercises To Strengthen The Back

The back, like the rest of the body, over the years presents degenerative problems. This occurs due to accidents, excesses when making efforts, due to congenital issues or problems that arise from obesity. All can be avoided or reduced by doing exercises to strengthen the back. 

Recommendations to strengthen the back

1. Position. Good posture is important both when sitting and walking. A lot of time is spent sitting in an office, in the car or at home. In all these circumstances it is necessary to keep your back straight.
2. Adequate weight. It helps to preserve the back in good condition, since the spine does not exaggerate.
3. I rest. Good rest helps relax your back muscles. It is ideal when done in an appropriate space. For this purpose there are orthopedic mattresses.
4. Warming up. Before starting physical activity, relaxation is important to avoid injury. Something as simple as lying on your back and breathing slowly will go a long way.

Some exercises to strengthen the back, easy to perform

To strengthen your back, you don’t need a lot of space or special equipment. These exercises can be done from home or work. A small blanket, mat or yoga accessory is more than enough.

It is good to first perform gentle warm-ups that stimulate the muscles. This process of relaxation is the best way to start introducing exercises of greater intensity.

To walk

The easiest, cheapest and healthiest way to do something positive for your back is to walk. In the process of walking, all the muscles and joints of the back are activated. The pace when walking should not be slow. It must be agile, combining it with short jogs of at least one minute.

Shoulder blade exercises for good posture

The first step is to extend your arms out to the sides. Next, bend your elbows until your hands reach shoulder level and place your palms up. Maintaining this posture, squeeze the shoulder blades and hold the pressure as if trying to bring them together for five seconds. Then relax. This exercise can be done one three times a day.

Imitate a cat

Kneel down with your hands on the ground. Once in this position, arch your back down and raise your head. Subsequently, the same movement is carried out in reverse. That is, arch your back up and lower your head. To better understand movement, a cat can be remembered when it is in danger and arches its back.

Sailing

Lie on the floor on your back on a yoga mat or mat. Later support feet and hands on the ground. Raise the pelvis until the body forms a straight line from the knees to the head.

This position should be maintained for about five minutes by tightening the abdominals. In the last movement, you must return to the starting position.

Cross pose

Lie on your back looking up at the ceiling. In this position, put your feet on the floor with your knees bent and extend your arms to the sides of the body, simulating a cross. The back must be kept close to the ground at all times. With your legs bent, turn to the right first and lower your legs as far as possible. You should perform this movement without taking your back off the ground.

Hold the position for about 10 seconds and then gently return to the starting position. Perform the same movement, this time to the left. Do eight repetitions on each side.

Strengthen the posterior muscles

The first step is to lie on your stomach on a firm, but comfortable surface. Then you should support the belly area on a cushion not very high and try to lift your arms and legs. While doing this movement, you should hold your breath for about 4 seconds.

A good measure for this exercise is to perform 3 sets of 20 repetitions.

Exercises for the lower back

These exercises prevent back pain and improve posture. For the lower back, you have to lie on the floor on your back. The first step is to bend one knee to bring it to the chest. Once on the chest, it should be supported with the hands. Then the same should be done with the other leg.

In terms of frequency, doing ten times per knee is a good place to start.