5 exercises that benefit the muscles of your back - Green Health Tips - Health & Fitness News 5 exercises that benefit the muscles of your back | Green Health Tips - Health & Fitness News

5 exercises that benefit the muscles of your back

The muscles of the back have the function of providing support to the spine and in addition, are determinants for the posture of the whole b...

The muscles of the back have the function of providing support to the spine and in addition, are determinants for the posture of the whole body.

They extend from the neck to the region of the buttocks and participate in the movements that we execute throughout the day.

Unfortunately, they are quite susceptible to injuries, not only because they overload tasks involving physical exertion , but because they are also resented by stress and poor posture.

In fact, the pains that are located in this area are very frequent and have become a major reason for disability in people of all ages.

For this reason it is important to exercise them regularly , performing activities that help to relax them while increasing their physical endurance.

In this opportunity we want to share 5 simple exercises that can help you strengthen them without leaving home.

 

1. Chest Push-ups

5 exercises that benefit the muscles of your back

Chest flexions are a strengthening exercise for the upper body which, by the way, minimizes back pain.

These allow working the shoulders, arms and lower back , increasing their physical stamina to prevent injuries.

How to do them?

  • On a mat or yoga mat, face down on the tips of your feet and palms, separating your arms wide.
  • Contract the muscles of the abdomen and make sure to keep your back straight before flexing.
  • Then lower your chest as if you wanted to touch the ground, until the elbows are aligned with the shoulders.
  • Return to the starting position and perform 8 or 10 push-ups.
  • Complete 3 sets.

2. Squats with 1 and 2 legs

Squats are an exercise in toning and strengthening that, although working buttocks and legs, are useful for the back.

In this case we propose to start with the classic squat to 2 legs and after gaining resistance, do it with 1.

How to do them?

  • Put a chair as a fulcrumand stand in front, with your feet shoulder-width apart and arms stretched out.
  • Bend your knees, without crossing the tips of your feetand perform the squatting until the buttocks are on the chair.
  • Be sure to keep your back straight and return to the starting position.
  • Do 10 or 12 repetitions, until completing 3 sets.
  • Once you master it, try to make the same move, but with one leg.

3. Knees to the chest

5 exercises that benefit the muscles of your back

This simple activity helps strengthen the lower back and also benefits the abdominal muscles.

How to do it?

  • Lie on your back on your mat, with both legs bent and your hands at the sides of the body.
  • Then raise your knees to the chest and hold them with your hands entwined.
  • Keep your back steady and try to hold for 10 or 12 seconds.
  • Return to the starting position and repeat 3 or 4 times.

4. Superman

The “superman” exercise, which we can also call the contralateral plank , is an activity that requires coordination and physical endurance.

It focuses on working the muscles of the back, but also benefits the abdomen, glutes and legs.

In fact, by the posture, it is ideal to enhance the balance of the body and improve blood circulation.

How to do it?

  • Stand on four supports on your mat, supported by the palms of your hands and knees bent.
  • Then, extend the right arm and the left leg, so that the body rests with the opposing parts.
  • Hold 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 side, until completing 3 sets.

5. Front elevations

5 exercises that benefit the muscles of your back

The frontal elevations serve to strengthen the upper body , including the back, arms and cervical area.

You should use dumbbells or some type of element with weight, since this is determinant to tone the muscles and gain resistance.

How to do it?

  • Stand with your back straight, your feet shoulder-width apart, your knees a little bent.
  • Hold a weight in each hand and then raise your arms so that they are in front of your body, just in the line of sight of the eyes.
  • Count 2 or 3 seconds and descend again, slow, without dropping the arms.
  • Perform 12 repetitions, until completing 3 sets.

Ready to put them into practice? If you still do not spend a few minutes strengthening your back, keep these simple exercises in mind and start incorporating them into your routine.

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Green Health Tips - Health & Fitness News: 5 exercises that benefit the muscles of your back
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