To lead a healthy and quality life you need to have a flexible and healthy body. Your spinal structure gets protection from your back muscles. Your muscles play a vital role to have a healthy and functional spine.
They also support your body weight and help you to move. You need to maintain the strength, flexibility and endurance of these muscles in order to prevent the risks of injury and sprain.
Some back strengthening exercises must be included into your exercise regime which will give you flexible and strong back muscles. Keep spine problem in bay with these back strengthening exercises. They are easy and simple and suitable for beginners.
Basic Seated Twist
First, sit on the floor and stretch your legs forward. Keep your feet together. Now, cross the right leg over the left leg and take support from your right hand by placing it on floor.Your left hand should be placed just bellow your left knee. It will reach down the floor past the side of your right leg.
Now, turn your torso and head to right side and move back your right hand. Try to twist as much as possible but do not over stretch it. Hold on for few seconds and then go back to the starting position. Repeat it three to four times. Switch leg and do the same.
Kneel down and place your hands on the floor. Your arms should be straight under your shoulder and your knees should be straight under your hips. Now, move your chin towards your chest and try to round your back. Hold it for a few seconds and then go back to the first position slowly. Repeat it five times.
Seated Spinal Twist and Hip Pivot
First sit on the ground. Keep your back straight and spread your legs forward. Bend the knees and your knees should be a hip width apart.Now, try to drop your knees to the right side with pivoting your hips and buttocks to the right side.
Your left buttock need to be lifted off from the ground. At the same time look over your right shoulder by turning your head to the right. Balance your body with the right hand by placing it on the floor behind you while your left hand will rest on the back of your left thigh. Hold on for few seconds. Then switch the leg and repeat it.
Lie down on the floor on your back. Keep your feet flat and hip width apart. Your knees should be bended and arms should be relaxed. Now slowly lift your hips from the ground and try to make a straight line from your shoulder to the hips. Hold for a few second and then slowly go back to the starting position. Repeat it ten to fifteen times.
It is actually a yoga posture. Lie down on the floor with your face down. Stretch your legs behind and your toes will be pointed towards the floor. Place your palms by the side of your shoulder.
Now support your weight on your hands and try to lift your head up. Continue to lift it up by arching your back but do not over stretch it. Count five and go back to the starting position. Repeat it three to four times.
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