More Exercises To Strengthen Your Back
September 4, 2009
The workout below has been chalked by fitness expert Roberta Lenard. Do these exercises to strengthen your back:
#1 Hip Bridge
Lie down on the back, with your feet flat and stretched hip-distance apart, keep your arms relaxed, and the knees bent. Lift your hips and squeeze your buttock, create a straight line between your knees to the shoulders. Hold this position for a count of four and then go back to the start position, repeat this 10-12 times.
This exercise counteracts the result of spending too much on the chair. It puts high pressure on your spine. Stretching your hip flexors and also strengthening the muscles which help in stabilization of the spine, glutes and abs.
#2 Bird Dog
Get on your fours, maintaining a distance of hip width between your knees, and keeping your knees under your hips; maintain a shoulder width distance between your arms. Squeeze your abs to your spine, keeping your spine neutral. Make sure you don’t arch your back or rotate your hips; stretch your right leg back and as you do so, raise your left arm in front of you. Hold for 2-3 seconds and repeat this 5-6 times.
This exercise develops a better muscle balance as well as coordination; maintain the stability of your spine for daily movements like walking, dancing, running or carrying a child, etc. It also helps in toning the upper back, glutes, lower spine, as well as hamstrings. It develops tighter abs which are great to support your spine.
#3 Side Plank
Lie on the right side, maintaining a straight line from your head to your feet, as you rest on your forearm; make sure you keep your elbow right under your shoulder. Keep your contracted abdominals gently and slowly lift your hips from the floor; make sure you maintain the line. Keeping your hips squared and maintaining your neck aligned with the spine.
Try and hold this posture for 20-40 seconds before you get back to the start position. Do this movement twice or thrice alternating between both sides. You can start the position with your bent knees, if the movement appears challenging to you.
This posture helps you build strength and stamina in your core. It protects your lower back and keeps it stable when you indulge in any activity which needs hip or back movement.
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