5 Exercises To Strengthen Your Back Muscles
The back muscles are responsible for supporting your spine, and are also important for posture.
They extend from the neck to the buttocks, and are used in movements throughout the day.
Unfortunately, they are quite prone to injury, not only because they are widely used, but because they also suffer from stress and poor posture.
In fact, pain in this area often occurs and has become a major cause of disability in people of all ages.
For this reason , it is important to exercise them regularly, do activities that help to relax, and at the same time increase their physical endurance.
In this article we will share 5 simple exercises, which can help strengthen them without you having to leave home.
1. Push-ups for the back muscles
Arm raises are a strength exercise for the upper body, which also minimizes back pain.
They train the shoulders, arms and lower back, and increase their physical resistance to prevent injuries.
This is what you do
- Lie on your stomach on a yoga mat or blanket, rest on your feet and palms, and spread your arms out.
- Tighten your abdominal muscles and make sure you keep your back straight before doing the push-ups.
- Lower your chest to the floor until your elbows are level with your shoulders.
- Return to the starting position and perform 8 or 10 push-ups.
- Complete 3 sets.
2. Squat with one and two legs
Squats are a strength exercise that, in addition to training the gluteal muscles and legs, is also good for your back.
In this case, we suggest that you start with the classic two-legged squat, and once you have mastered it, try one.
This is what you do
- Use a chair as a support and stand in front of it, with your feet shoulder-width apart and your arms outstretched.
- Bend your knees, without moving further forward than your toes, and bend down until you have the gluteal muscles on the chair.
- Make sure you keep your back straight and return to the starting position.
- Do 10 or 12 repetitions, until you have completed 3 sets.
- When you master it, try to do the same movement, but with one leg.
3. The knees to the chest
This simple exercise helps to strengthen the lumbar area on the back, and is also good for the abdominal muscles.
This is what you do
- Lie on your back on a mat with both legs bent, and your hands on your sides.
- Then lift your knees to your chest and hold them there with your hands tied around them.
- Keep your back straight and try to hold the position for 10 or 12 seconds.
- Return to the starting position and repeat this 3 or 4 times.
4. Superman
The “Superman” exercise, which we can also call a “contralateral plank,” is an activity that requires coordination and physical strength.
It focuses on training the back muscles, but it is also good for the abdomen, buttocks and legs.
In fact, this position is ideal both for your balance and to improve blood circulation.
This is what you do
- Sit on all fours on a mat, support yourself with your palms and knees bent.
- Then stretch your right arm and left leg so that your body rests on the opposite hand and knee.
- Hold the position for 3 or 5 seconds, return to the starting position and repeat the exercise with the other arm and the other leg.
- Perform 8 or 10 repetitions per page, until you have completed 3 sets
5. Front lift
Front lift strengthens the upper body, including the back, arms and neck.
Manuals or another type of weight should be used, as this is essential for strengthening the muscles.
This is what you do
- Stand with your back straight, your feet shoulder-width apart and your knees slightly bent.
- Hold a weight in each hand, then lift your arms so that they are in front of your body, straight in the eye line.
- Count 2 or 3 seconds and slowly lower your body, without lowering your arms.
- Perform 12 repetitions until you have completed 3 sets.
Are you ready to try these exercises? If you do not already spend a few minutes strengthening your back regularly, try them and start incorporating them into your routine to strengthen your back muscles.
