03
Jan

Just as a pillar balances the whole building, similarly a strong back keeps your body and muscles strong. These days, we have become dependent on products and solutions discovered by technology. The muscles of our body get less chance to move and thus the flexibility reduces. This reduction in flexibility leads to strain in muscles and causes backache, which has become the most common problem these days. It is understood that in today’s fast forward world, only quick results work. To achieve quick results, we need to utilize the technology solutions available in the market. So, how can we improve the flexibility of our muscles and reduce the chances of pain and other problems? Well, here you need to help yourself. Go for back strengthening exercises! Incorporate some of the best back strengthening exercises in your routine and enjoy the modern lifestyle. Here is the list of selected exercises that you can incorporate in your schedule for effective results.

 Back Strengthening Exercises & Workouts 

Transverse Core Strengthening: This helps in strengthening the muscles around your ribs and waist. Following are the steps to this exercise:

  • Stand straight, keep some distance between two feet and keep toes turned slightly inwards
  • Hold a ball with both your hands and stretch them in front
  • Keep your abdominal muscles straight and rotate from side to side
  • Repeat to the count of 10 on either sides 

Abdominal Crunch: Abdominal crunch strengthens the abdominal muscles and supports the spine. You can perform it in following way:

  • Lie on the floor with knees bent
  • Keep your hands below your head
  • Raise your head towards knees. Keep on raising according to your comfort level
  • Get back slowly on the floor
  • Repeat it to the count of 10 

Side Bridge: Side Bridge helps in strengthening the obliques as well as the hip joints. It also strengthens shoulders and neck.

  • Lie on the floor on your right side
  • Rest your elbow on the ground and raise your head parallel to the elbow.
  • Raise your hip, keeping the body and shoulders in line
  • Hold for 10 seconds and get back
  • Switch sides and repeat the steps
  • Perform the exercise 10 times each side 

Pilates Crunch: It helps in improving the flexibility of muscles below our spine and strengthens lower back.

  • Lie down on the floor with your back
  • Raise your legs with knees bent
  • Keep your hands straight upside on the floor
  • Raise your hands and arms towards ceiling
  • Raise your head further towards knees and move hands past your thighs
  • Hold there for 10 seconds
  • Slowly come back to the original position
  • Repeat the exercise 10 times 

Neck Press: It helps in strengthening the neck. Neck is a part of spinal cord. So, neck strengthening is also necessary in back strengthening exercises.

  • Sit straight on a chair
  • Push your forehead with your hand and force your neck muscles to stop the push
  • Hold for ten seconds
  • Now, push your forehead from right and force your neck from left to stop the push
  • Hold for 10 seconds
  • Repeat points (d) and (e) for left side
  • Now, keep you hands at the back of your heads
  • Push the head from back and force the neck muscles to stop the push
  • Hold for 10 seconds
  • Repeat this exercise 5 times 

Back Extension: This exercise improves the spinal erectors and strengthens the muscles around ribs. Just follow  following steps:

  • Lie down on the floor with your stomach
  • Stretch your hands in front of your head
  • Raise your hands, torso and feet simultaneously
  • Hold for 10 seconds and get back to the floor
  • Repeat the exercise 10 times 

Sagittal Core Strengthening: This exercise can help you strengthen the muscles that help you stand in correct posture. You can perform the exercise in below manner:

  • Stand along the wall, holding a ball in your hands
  • Keep some distance between your feet
  • With ball in hand, raise your hands
  • Try to stretch your hands as much as you can
  • Lower down, bending your knees so that your thighs are parallel to the floor
  • Repeat this exercise 10 times 

So, can you take out time to incorporate these exercises in your daily routine? These exercises mainly develop those muscles that are responsible for supporting the spinal chord. Spinal chord balances our body structure and postures. Hence, it becomes necessary to strengthen the muscles around it.