Simple Exercises For Back Health

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Simple Exercises For Back Health
Simple Exercises For Back Health

Video: Simple Exercises For Back Health

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Video: Back Pain Relief Exercises & Stretches - Ask Doctor Jo 2023, February
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A sedentary lifestyle causes many health problems. And back pain is just the tip of the iceberg. If your job involves a long sitting position, then you should at least do simple exercises to relax your muscles.

Simple exercises for back health
Simple exercises for back health

Back exercises

The exercises below will help relax and stretch your back and shoulder joints. The simplest exercise is to lock your hands behind your back and bring your elbows together, close your palms and stretch your hands up, while straightening your back.

The next exercise should be performed on a chair - sit as usual with your feet shoulder-width apart, so that the angle at the knees is straight. On both sides, grasp the back of the chair with your hands and, trying not to strain your back, spread your shoulders and bend. Hold in this position for 5-7 seconds. This exercise should be repeated five to six times. From the same starting position, you can perform another exercise - turn to the back of the chair - twisting movements will be obtained in one direction or the other. These exercises can be done as soon as your back feels tight.

There are also simple exercises to relax the shoulder muscles - while sitting upright, raise your shoulders and then lower them. You can also rotate your shoulders back and forth. By the way, you can rotate not only with your shoulders, but also completely with your hands.

To relax the back and neck, you can use this exercise - while sitting straight, "write" with your nose first from left to right, then from right to left. Another exercise is to stand on your feet, lower your arms and relax your neck so that your head hangs. In this state, you need to bend, touching the floor with your hands.

Exercises to strengthen back muscles

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Everyone knows that the best medicine is prevention. And the prevention of osteochondrosis should become mandatory for every person who is not indifferent to his health. Here are some simple exercises to help strengthen your back muscles.

First of all, this is the well-known "bridge". Lie on your back, bend your legs at the knees, and place your relaxed arms along your body. Tighten your glutes and lift your hips in a straight line from your shoulders to your knees. Hold in this position for 2-3 seconds, then slowly lower your hips to the floor. Repeat this exercise 10-12 times.

The next exercise is called string. To do it, get on all fours so that your palms and knees are shoulder-width apart. Tighten your abdominal muscles and, as it were, pull it towards the spine. At the same time, you cannot bend your back. Then extend your right arm forward and your left leg backward. In this position, you need to hold on as long as you can.

For the next exercise, lie on your right side and, resting on your forearm, take a pose in which your body is in a straight line from head to toe. Keep your hips and neck in line with your spine and your elbow just below your shoulder.

Lunges are no less effective for strengthening the muscles of the back. Moreover, you can do both forward lunges and left and right.

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