Regular exercise is very important for a strong and healthy back. The back is an important part of our physical health, which not only supports the body but also helps us move. A strong back not only protects us from injuries but also helps us carry out our daily activities.
1. Bridge
Bridge exercises help strengthen the lower back and glutes. For this you have to lie on your back, bend your knees, and keep your feet on the ground. Then lift your hips up and stay in this position for a few seconds.
2. Cat-Cow
This exercise helps in the flexibility of the lower and upper back. This requires you to get on your hands and knees, then while inhaling push the stomach down and lift the head (kao position), and while exhaling pull the stomach in and lower the head ( cat position).
3. Plank
Plank exercise strengthens the back muscles as well as other parts of the body. For this you have to lie on your stomach and then raise your body straight with the help of hands and feet.
4. Back Extensions
Back extensions exercise helps to strengthen the lower back muscles. This requires you to lie on the ground, on your stomach, and then lift your upper body up.
5. Bird Dog
This exercise helps increase back flexibility and improves balance. This requires you to get on your hands and knees, then lift one hand and the opposite leg straight up, then repeat the process on the other side.
6. Deadlift
The deadlift exercise is great for the lower back and glutes. For this you have to pick up a barbell or dumbbells and bring it up from the bottom while keeping your body straight.
7. Lateral Leg Lift
This exercise strengthens the lower back as well as the hip muscles. For this you have to lie on your side and then lift the top leg straight up.
8. Seated Forward Bend
This exercise helps in increasing the flexibility of the upper and lower back. For this you have to sit with your legs straight and then lean your body forward.
9. Side Plank
The side plank exercise helps strengthen the upper back and abdominal muscles. For this you have to lie on your side, then raise your body straight with the help of one hand.
10. Spine Twist
This exercise helps to increase back flexibility and reduce muscle spasms. This requires you to sit down and twist your body to one side, and then the other.
