Content

• Steps
• Tips
• Warnings
• Things you need

Back exercises are very important for both the upper and lower regions. The muscles of the back are involved in almost all of our activities, be it active or passive. Therefore, it is very important to take the time to work out your back muscles in order to maintain its function, keep it healthy and reduce any stress on the back. Back exercises will improve the function of the muscle group in your lower back and help prevent damage.

Steps

1. 1 Stretch before starting any exercise. Stretching is a very important way to keep you healthy and fit, especially if you haven't been exercising for a while.
2. 2 Do a 90/90 neutral back stretch. This will help you warm up your back muscles and prepare them for exercise. Stretching can also help warm up your chest muscles and reduce tension in your muscles and ligaments in general.
   • You may also like the chest stretch exercise. Place the back of the chair facing you for a stable support. Stand behind him with your feet shoulder-width apart and bend your knees slightly. Stretch back, you should feel a stretch along your upper back. Lock the position for a count of 10, then smoothly return to the starting position.
   • Another type of pectoral stretch is to sit in a chair and place your feet flat on the floor. Tilt your upper torso forward from your waist. Place your hands between your legs and wrap your legs around a chair. Then slowly turn back.
3. 3 Do the downward dog exercise in yoga. This exercise is called the Forward Stretch, so if you want to raise your bar, you should familiarize yourself with the entire Sun Salutation exercise series. This pose is an excellent relaxing stretch at any time during your workout.
4. 4 Do hip rotations with a gym ball while seated. Exercise helps to strengthen your spine and relax your back. Make sure you move smoothly. You slowly spread your arms to the sides as you roll and try to straighten your legs as much as possible alternately.
5. 5 Make a birch tree in yoga. This is exactly the position that helps to relax the most stressed areas of the back and neck. It is also effective in improving blood circulation. You must support yourself using your elbows until you can maintain your balance. This exercise should not be difficult for you. Simply place a comfy mat under your back.
6. 6 Do the cat and dog exercise. This high-intensity exercise improves the flexion and extension of the spinal column. Try to do this exercise as smoothly as you can to maximize its effectiveness.
7. 7 Do a back stretch using a gym ball. This low-intensity exercise helps stretch your lower back and strengthen your abs as you stretch yourself over the ball. Regardless of whether you are a beginner or an expert in this field of exercises, you can do the exercise in this position with the ball according to your needs.
   • Exercises with gymnastics balls are best for over the back. The unstable position from behind the ball forces the muscles of the pelvis, abdomen and back muscles to work, so they work well when doing exercises with low intensity.These major muscles support your lower back and spine.
8. 8 Do the frog exercise. It will help develop your shoulder joints as well as your back muscles and improve your overall flexibility.
9. 9 Make a bridge. Doing the bridge exercise, which involves bending the back, is the main way to strengthen the spinal column and balance the position. You should do this exercise on a mat or other elastic surface, as you will be supporting all your weight with your arms and legs to stretch your back.
10. 10 Push up. For this exercise to activate your back muscles, try to keep your back as straight as possible. It also contributes to the shaping of the arms and strengthens the pectoral muscles.
11. 11 Rotate your upper back. This high-intensity exercise improves the flexibility of the upper spine. This exercise can also be used as a warm-up, as it is a simple stretch on a flat surface.
12. 12 Do squats. While this exercise may seem inappropriate for your back, if you try to touch your elbows to your knees, it can be a very effective method of working your dorsal extensor muscles.
13. 13 Plyometric squat with a push of the ball. This low-intensity exercise is a good, light exercise to increase the strength of your spine, thereby helping to align your back and improve its flexibility. The hip joint should be straight during this exercise, but try to arch your back a little to develop it further.

Tips

• Other good back exercises include hip bends, abdominal crunches, and knee rotations.
• If you feel back pain, doctors do not advise you to go to bed and rest right away. Your back muscles, ligaments and joints need regular physical activity to improve their flexibility and prolong their health. Lack of movement leads to loss of muscle elasticity and causes weakening of the back muscles.
• Yoga, tai chi, and pilates are good types of back workouts. If you sign up for a class, you will also join a social group with similar interests, which will undoubtedly serve as a great source of motivation for you.
• Walking is a good workout in itself, a versatile and easy, low-intensity way to strengthen your back muscles. It can strengthen your back without any tension at all. Be sure to wear comfortable low walking shoes, soft, with special support. Walk with a straight posture.
• Remember to stretch gradually and drink plenty of water to maintain energy and a feeling of lightness during exercise.
• The benefits of these exercises are to increase the strength and flexibility of your back muscles.
• Bend over to gently touch your toes, this exercise is also a good way to develop flexibility. To do this properly, place your feet shoulder-width apart. Touch your fingertips to the toes of the opposite foot while bending slowly. Don't lean over or bend your knees! Let the other hand tilt back. Return to starting position. Take your time the first time, if you are very tense, it will be difficult for you, but continue in the same spirit, and you will eventually succeed.
• If you feel back pain or discomfort from any kind of workout to begin with, consider swimming, water aerobics, and water jogging. Water reduces pressure on the spinal column and counteracts some of the effects of gravity. Warmer water is recommended to help ease muscle tension. Backstroke is great for working out your chest and shoulder muscles.

Warnings

• Maintain your posture at all times.Most back problems that cause pain are due to poor posture, which we can often control on our own.
• If you do these exercises incorrectly, you can injure your back, which will stretch and strain your back muscles. Doctors should be consulted before engaging in any type of exercise so that they are fully aware of your personal needs and limitations.

Things you need

• Yoga mat
• Exercise bench
• Exercise ball