Back exercises: 10 minutes for perfect posture

Our modern lifestyle, which involves long hours of sitting and inactivity, can lead to back problems. Poor posture, back pain and neck pain are all common symptoms that can occur in people who lead a sedentary lifestyle. However, regular back exercises can help solve these problems. In this article, we'll look at 5 back exercises that will help strengthen your muscles and improve your posture.

1. Wall push-ups

Wall push-ups are a great exercise for strengthening your back and shoulder muscles. To perform this exercise, you need to stand facing a wall at a distance of two steps, place your palms against the wall at shoulder level and perform 20 push-ups. It is important to remember that during the push-up itself you need to exhale. Perform 3 sets with 1 minute rest between sets.

2. Leg Raise

This exercise helps strengthen your back muscles and also improve flexibility. To perform this exercise, you need to lie on your stomach, place your hands behind your head and lift your feet off the floor. Perform 10-12 lifts in each set and repeat 3 sets.

3. Raise of hands

This exercise helps strengthen your back muscles and improve your posture. Lie on your stomach, extend your arms along your body and squeeze your buttocks. As you exhale, lift your upper body off the floor and slowly lower it. Perform 3 sets of 12 lifts.

4. Onion

The bow is a classic yoga exercise that helps stretch and strengthen your back muscles. Lie on your stomach, bend your knees and grab your ankles with your palms. At the exit, lift your torso as high as possible, hold the position for 5 seconds and slowly lower down. Repeat 5 times.

5. Cat

The cat is an exercise for stretching the back muscles. Get on all fours, completely relax your back and, as you exhale, tilt your head back and bend as much as possible. Then lower your head down and bend your spine as much as possible. Repeat 10 times each set and complete 3 sets.

In conclusion, regular back exercises will help strengthen your muscles and improve your posture. Do these exercises every other day for 10 minutes and you will notice a significant improvement in your back condition. Also remember to maintain good posture in your daily life and stretch your back throughout the day. This will help protect your back from pain and problems in the future. Also remember to consult your doctor before starting any physical activity, especially if you have any health problems.