Back Routine: 8 Basic Exercises
Exercises to strengthen the back help reduce the risk of injury and illness. In turn, they increase balance and flexibility. Do you dare to practice them? Discover some options.
Exercises for a back routine cannot be missed when doing a workout to strengthen muscles, bones and tissues. These not only help to stabilize the body, but also promote posture and help prevent ailments.
Now, there are basic exercises that help to take care of the health of the vertebrae and muscles just by practicing them regularly. Do you dare to do them? In the following space we share them in detail.
Why is it important to exercise your back?
An exercise routine for the back has both cosmetic and health benefits. In particular, it contributes to the following:
- Maintain the natural curvature of the spine.
- Reduce body aches and back injuries.
- Reduce muscle imbalances, that is, the weakening of the muscles and the loss of their ability to stretch, as mentioned in the International Journal of Medicine and Sciences of Physical Activity and Sport.
- Maintain stability to lift objects and carry out movements.
Back exercise routine
The practice of a routine of exercises for the back is key to avoid ailments in this area of the body. A scientific article published in Ochsner Journa l determined that strengthening the lumbar and cervical extensors reduces pain and improves quality of life in people who often have low back discomfort. Start now!
1. Cobra pose
The cobra pose is known in yoga as ‘Bhujangasana’. It consists of a slight backward bending that reduces tension on the back muscles, while stretching and strengthening them.
How do you do it?
- To start, lie face down on a mat. Rest your palms under your shoulders. Your elbows should be bent, avoid leaning or going out to the sides. They should be kept close to each side of the chest.
- Next, press down on the ground with your hands and lift your head and chest. If you can, fully extend your arms.
- Gently drop your head back to deepen the stretch.
- Hold this position for 10 seconds.
- Return to the starting position and complete 10 reps.