7 Back Strengthening And Opening Movements
Various clear problems are becoming more common, mainly due to the increase in sedentary work and the sedentary lifestyle in general. For example, a clear disorder caused by a tumor or inflammation can be very severe, but most back pain is caused by harmless causes such as immobility, poor working posture, or stretching. Strong back muscles together with well-maintained abdominal muscles improve posture and support the body in all things everyday. The seven back strengthening and opening movements and exercises we share today will help reduce tension in the lower and upper back and improve muscle condition.
Recommendations for taking care of the condition of your back
- Position. It is important to try to maintain a good posture both when sitting and walking. Poor posture and posture increase muscle strain and spinal strain.
- Exercise and activity. Muscle strengthening is often the best way to avoid back problems. Weak abdominal muscles in particular can lead to poor posture and lower back pain.
- Weight control. Maintaining a healthy weight also helps keep your back fit, as mid-body obesity in particular changes the body’s overall gravity and increases the load on your back muscles.
- Calcium and vitamin D deficiency. Calcium and vitamin D are essential nutrients for bone health.
- Avoiding smoking. Nicotine restricts blood circulation in the intervertebral discs and promotes the degree of degenerative changes. Smoking also reduces the absorption of calcium and prevents bone growth, which increases the risk of osteoporotic fractures.
- Proper lifting. Many back injuries are caused by a heavy object being lifted in the wrong way. When lifting anything heavy, it is important to use leg force, and not, so to speak, to lift your back.
7 back strengthening and opening movements
You can work out your back in the gym, but you can also strengthen your back muscles without gym membership at home, at work or outdoors.
1. Walking
The simplest, cheapest, and healthiest option for back-strengthening exercises is walking. Walking activates the entire body, including the back muscles and joints. The walking hobby can be started with short and slow-paced walks. The condition grows surprisingly fast, and with it, both the pace and the length of the walks can be increased.
2. Back rounding and sagging
Place in the tipping position on the floor or on a non-exercise mat. Round your back at a leisurely pace, starting at the lower back and progressing to the upper back. Turn the chin towards the chest so that the neck is also rounded. Loosen your back by turning your hips in the opposite direction and pushing your chest forward. Turn your neck forward to reach out.
3. Body rotation
Lie on your back and pull your knees to the hook. Keep your feet together and spread your hands to the sides. Rotate your legs and middle body from side to side at a calm pace. Keep movement under control at all times and keep your upper back and shoulder blades tightly on the floor.
4. Superman
Superman is a simple but properly done very efficient business. Lie down on your stomach and extend your arms forward. Raise your arms and legs off the floor, stay in position for a moment, and descend back to the starting position.
5. Shoulder movement
Stand in good posture and raise your arms up, focusing on your upper back muscles and shoulders. Move the shoulders up and down gently by lifting the shoulders.
6. Hip lift
Hip lift strengthens not only the back muscles, but also the thighs and buttocks. Lie on your back and keep your hands on the floor close to your body. Hook your knees and keep your soles on the floor. Raise your hips so that your body is straight from your shoulders to your knees. Stay in position for a moment and then calmly descend to the starting position.
7. Cross lift
Position your palms directly under your shoulders and your knees directly under your hips. Raise the other hand straight forward and at the same time straighten the opposite leg backwards. Stretch the length with both leg and hand and keep the neck straight. Stay in position for a moment and then return to the starting position in a controlled manner. Repeat on the opposite side with your hand and foot.
