Seven Exercises to Strengthen the Muscles of the Back

The spine is exposed to many stress factors that cause back pain, such as heavy lifting, prolonged sitting or weight gain.

In order to withstand the various stress factors, the muscles surrounding the spine must be strengthened. German doctor Peter Baum offers some simple exercises that help strengthen the back muscles. Get to know them here:

Cat back Exercise:

This exercise starts from laying on the knees and hands with an individual back and looking down, after which the back is slowly curving, until the back is fully rounded, then back to the original position, and this exercise is repeated ten times.

Cow’s back exercise:

In contrast to the cat’s back exercise, the cow’s back exercise begins with a position on the knees and hands, and instead of bending the back, the back is slowly moved down to make a hollow back, looking up, and then going back to the original position, and this exercise is repeated ten times.

Bridge Exercise:

In this exercise, lie back on the mat, combine the legs and put the arms next to the body, and then lift the waist from the ground, keeping the buttocks raised for ten seconds.

If you have enough physical fitness, you can stretch one leg up, and in the meantime the stool may not lean to the side, after which the waist is slowly lowered again, and the exercise is repeated ten times.

Balancing Exercise:

This exercise starts from laying on the knees and hands with the right leg and left arm slowly, while keeping the back in a stretched position and looking down, after which the knee and elbows are combined down the abdomen, then the arm and leg are stretched again, and this exercise is repeated ten times.

Buttocks Muscle strengthening Exercise:

This exercise begins with a tummy tuck on the exercise mat, combining the arms down the front, and then lifting the stretched legs and tightening the buttocks muscles. This situation must be kept for a short time, then the legs are slowly lowered, and this exercise is repeated ten times.

This exercise starts from laying on the knees and hands with the right leg and left arm slowly, while keeping the back in a stretched position and looking down, after which the knee and elbows are combined down the abdomen, then the arm and leg are stretched again, and this exercise is repeated ten times.

Thigh muscle elongation Exercise:

This exercise starts by lying on the back, combining the leg, laying the other leg upward, and then you must surround the thigh with both hands and tighten it towards the body, and you must keep the elongation mode for 30 seconds, repeat it three times, then move on to the other leg.

Relaxed back:

This exercise starts by laying on the knee with the buttocks on the heels, then lowering the head to the ground, with the arms arm to the front and putting the hands on the ground. The breathing is then carried out in depth and on a regular basis and the movement of the elongation is followed in the back, and the body is preserved in this situation for a minute.

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