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Exercises to strengthen the spine

It is very important to have a strong back and you can support the entire body weight in an agile and effective way. A healthy back can withstand more pressure and protect the spine in a better way.

If you want to learn the best exercises to exercise your back and maintain a strengthened spine do not forget to read these lines to have a better idea and control of your body.

Flexibility is very important and back strengthening exercises is not only beneficial to avoid injuries but minimizes any type of injury to the spine, in addition, it is beneficial to relieve pain caused by trauma or other type of pain.

Exercise to have a strengthened spine

To strengthen the spine, we need to do physical exercise on a regular basis. In this case, there are many types of exercises that we can simply perform at home to improve our fitness.

Exercising will increase the resistance of the muscles that are located in this area, in addition, you will avoid having disk problems or sciatica in the future.

Many of these back exercises help strengthen the spine and the muscles, ligaments, and tendons on which it rests. These exercises focus on both the back and other muscles, such as abdominal, buttocks, or hip muscles. All of them are ‘main’ muscles to get the best result.

When practicing exercises to strengthen the spine, we must keep in mind and be aware of how we are physically to not endanger our health, because in addition, if we suffer a specific condition or injury we have to tell our doctor or physiotherapist so that we indicate which exercises would be most convenient for you.

4 exercises to strengthen your spine

If you do not have any pathology in your body you can perform the following exercises that we indicate below in your own home salon. Keep in mind that it is essential to know what are the benefits of these exercises that are obtained when they are performed, so we consider it important, do them constantly, at least three times a week and avoid sedentary lifestyle.

Stretching of the back

Stretching your back is very important, this exercise allows you to stretch your back muscles while promoting relaxation through breathing.

This general stretching is a simple exercise, ideal for strengthening the spine and helps reduce back pain. These stretches also allow to carry out a rehabilitation of this pathology.

  • Lie on your back on a mat or exercise mat.
  • Bend your legs and bring both knees to the chest, help yourself with your hands.
  • Take air through your nose and let it go through your mouth.
  • Return to the initial posture and do 15 repetitions.

Oblique Crunch Lying

This exercise is great to keep your back strong while strengthening the oblique abs. It is a simple move to do that brings many benefits.

On the one hand, it strengthens the lumbar region and decreases ailments. On the other hand, work oblique abs. Here’s how to make the move:

  • Lie on your back on the mat or mat with your legs bent.
  • Bring your knees to the right and to the left, alternate in addition, one side and the other.
  • Be sure to keep your shoulders on the mat and both feet supported.
  • While moving, take air through your nose and release it through your mouth.
  • You can do this exercise between 12 and 15 repetitions on each side.

Exercise to strengthen the back

This exercise is perfect for strengthening the spine, in addition, if you prefer you can add an elastic band to favor stretching. It will allow you to work the muscular part and also, reduce the tension that usually affects the lumbar area.

  • Lie on your back on the mat or on a mat with your legs bent.
  • Take air through your nose and stretch one leg.
  • Release air through your mouth while you raise your previously stretched leg. Bring it in the direction towards the ceiling, keeping the knee extended.
  • Hold the posture for five seconds and slow down.
  • You can perform this exercise between 10 and 12 times with each leg.

Upper Abs

Core exercises, such as abs, also bring many benefits to the lumbar area. This exercise offers many advantages to strengthen our back, although they can also help us improve other muscular parts of our body.

Abs are perfect to do at any time, write down what the exercise is like.

  • Lie on your back on the exercise mat, place your hands behind your neck and crush them on your shoulders.
  • Bring your chest and shoulders to your knees. Do not forget to have a neutral posture with respect to the trunk.
  • Hold that position for about 3 seconds and return to the starting position.
  • You can do between 12 and 15 repetitions.

Latest tips to have your spine healthy

These exercises that we have seen are very beneficial if they are practiced correctly, as we said if you have doubts about the positions to be performed, it is advisable that you go to a specialist to help you determine what you can do without jeopardizing your health.

To complement this exercise, we recommend another series of healthy habits like the ones we tell you below:

  • Feed with the best healthy foods, they should be rich in omega-3 fatty acids, antioxidants, proteins, vitamins and minerals. So try to plan a diet that will eliminate inflammation in the body, because inflammation affects our lumbar.
  • Correct your body posture, it is important to have a good body posture whenever we walk or whenever we are sitting for a long time.
  • Do breathing exercises, these exercises are very healthy for muscle relaxation, and reduce stress.
  • You should avoid physical overexertion, especially if you have a low physical condition.
  • You need to sleep well, it is very important to sleep all recommended hours to keep both the physical strong and full of energy, and to disconnect at night the mind and have good mental health.

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