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Exercises for a Healthy Back for 5 Minutes: Tips from a Fitness Trainer
Do these three exercises daily and you will notice significant changes in a couple of weeks.
We often forget that the muscles of the back, like other parts of the body, need physical activity. The systematic implementation of a 5-minute set of back exercises ensures correct posture and gait, minimizes the load on the spine, and also prevents the development of scoliosis and maintains the tone of the whole body. Denis Solomin, senior trainer of the SMSTRETCHING fitness studio chain, instructor of group programs and personal training, told Wday readers about three exercises, the daily repetition of which will help pump back muscles.
Senior trainer of the network of fitness studios SMSTRETCHING, instructor of group programs and personal training
A boat with hands under her head
Lie on your stomach and fold your arms under your head so that your forehead is in the area between your thumbs and forefingers. Do not raise your legs.
Press on the floor with your hands, creating a traction behind the crown, as you inhale, lift the chest region to the abdomen. As you exhale, lower yourself.
Perform at a very slow pace, lifting the body segment by segment. Lower your head into your hands each time.
Do 3 rounds of 15-20 reps.
Lean on your knees
Get on one knee.
Put the other leg out in front of you on the entire foot, so that the knees are right angles. Cross your arms over your shoulders.
While inhaling, bend with a straight back to the possible amplitude, pulling the pelvis back.
After that, rounding your back as you exhale, stretch your arms and touch the floor far in front of you. The body does not touch the legs.
Return in reverse order: while inhaling, straightening your back, cross your arms on your shoulders and with a straight back on exhalation, return to the starting position.
Do 2 rounds of 10-15 reps for each leg.
Lateral flexion from the elbow lying
Lie on your left side. The left leg is bent with the heel back, the right leg is straight along the body at the inner edge of the foot. The left arm is on the elbow under the shoulder joint, and the right arm is pressed straight to the body.
Stretch your left side toward the floor. While inhaling, drawing a semicircle with your hand, lift the body, and as you exhale, return to the starting position.
Move with the rhythm of deep and calm breathing. Do 2 rounds of 10-15 reps on each side.