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A healthy back is a very important aspect of our lives. To keep them in their best shape, it is worth doing the exercises even at home. It is an ideal solution for people who do not have much time or do not like the gym. Thanks to exercises for the back, you can strengthen your muscles and work on your figure, as well as relieve tension. However, it should be remembered that improperly performed exercises may adversely affect our back.
When is it worth doing back exercises?
Exercises for the back it is recommended to exercise for people who lead a sedentary lifestyle. This position is very uncomfortable for our spine. It is associated with prolonged muscle tension. Moreover, if the body is in the same position for a long time, the blood flow through the tense muscles is reduced and, as a result, this leads to muscle fatigue. Exercises for the back they are also recommended for people struggling with obesity.
Daily care for the spine
Before we start exercising exercises for the back, it is worth remembering to take care of them in everyday activities. We can relieve the spine in several ways. The first is not to bend over while lifting. For our backs, a better solution is to crouch and then lift the weight. When carrying heavy items, you can also place them on a blanket, for example. When ironing, a sitting position is the better option. Importantly, you should not hold the handset with your shoulder during longer phone calls. If you work in a sitting position, it is worth preparing your workplace properly. How we sleep is also important. You can invest in a special orthopedic pillow. It is also worth remembering not to sleep too high.
What exercises can be performed at home – dumbbells, training tape?
Exercises for the back performed at home they do not have to be complicated and do not require any special equipment. The first kind exercise the bicycle is well known to everyone. By doing it exercise, place your back flat on the ground and place your hands alongside your body. Then the arms and head should be raised slightly upwards, and the legs should start a movement that resembles the one performed while riding a bicycle. Another traditional one exercise for the back there is a sternum. Lie down on your back, and then place your hands and feet on the floor. Then lift your hips as much as possible with your toes pinched. It is worth staying in this position for a few seconds. The next one exercise there are slopes. To do them correctly, you need to stand slightly apart, straighten your back and spread your arms wide. Then the right hand is touching the right foot and the left hand is touching the left foot. It is important not to bend your knees while exercising exercises.
People who want to take care of their spine can also use fitness equipment. The first such devices are dumbbells. Interestingly, exercises performed with the use of this equipment are simple and effective. Exercising with dumbbells, we don’t need a lot of space, however a mirror is useful. By watching your movements you can control whether exercise is performed correctly and whether our posture is appropriate.
Exercises for the back you can also do with gum, i.e. a training tape. Thanks to the use of gummy more muscle fibers are involved, and practitioner can strengthen not only back, but also the stomach, legs and arms. The training tape strengthens, stretches and stabilizes the muscles. It is also used during rehabilitation. It is worth highlighting a few exercise with the use of fitness gum. The first is to straighten your elbows. During this exercises additionally, the arms work. You should stand in the middle of the tape with both feet, with your feet apart, across the width of our hips. Then you have to grab it gum with your hands, bend your knees and push the hips backward. Tilt the torso forward so that it is at a 45-degree angle from the floor. The back should be straight at all times. Then bend your elbows and lift them backwards in such a way that the tape is taut. In the next phase exercises the arms must be stationary, the elbow must be straightened, pointing it backwards, and then it is worth keeping this position for a few seconds. Then come back to the starting position. Exercise worth doing, for example, 15 times. The second exercise with a fitness rubber jest squat plié. In this case, not only the back is involved, but also the buttocks and legs. Beginning exercise, stand wide apart and point your toes outwards. The arms should be straightened at the height of the chest and placed more than shoulder width apart. Then grasp the ends of the strap with your hands in such a way that it is slightly taut. After that, the person exercising should do a half-squat, making sure the knees are pointing outwards and do not cross the toes. When doing a squat, stretch the training tape sideways at the same time. You should then return to the starting position. It is worth repeating the exercise 15 times.