Exercises To Strengthen Back Muscles

Exercises to strengthen your back muscles

Strong back muscles are important for maintaining good posture, reducing back pain and improving overall fitness. In this article, we will look at several exercises that you can do to strengthen your back muscles.

1. Bend overs with a gymnastic stick

Starting position – standing with your feet shoulder-width apart, the gymnastic stick resting on your shoulder blades, your shoulders straightened. Bend forward until your back is parallel to the floor, and perform springing movements with your back up and down in a small amplitude. Repeat the exercise 50-100 times.

2. Raising the arms and chest on the stomach

Starting position – lying on your stomach, arms straight forward. Without lifting your feet off the floor, raise your arms and chest up. Repeat the exercise 15-50 times, keeping your torso above the floor for 10-30 seconds.

3. Raising the arms and chest on the stomach with bent elbows

Starting position - lying on your stomach, arms bent at the elbows and lying on the floor, the angle at the elbow joints is 90 degrees, fingers pointing forward. Without lifting your feet off the floor, raise your arms and chest up. Repeat the exercise 15-50 times, holding your torso in this position above the floor for 10-30 seconds.

4. Keeping your torso on your stomach

Starting position - lying on your stomach, torso raised from the floor, arms to the sides. Hold this position for 10-30 seconds. Without lowering your torso to the floor, perform simultaneous or alternating movements of your arms back and forth parallel to the floor for 10-30 seconds.

5. Raising arms on the stomach with the connection of the shoulder blades

Starting position - lying on your stomach, arms at your sides, elbows slightly bent, fingers in a fist. Raise your arms off the floor, bringing your shoulder blades together. Your arms should be straight to the sides, without moving them back or forward. Repeat the exercise 10-50 times.

6. Raising legs on stomach

Starting position - lying on your stomach, arms under your head, legs straight, heels connected together, toes apart. Raise your legs off the floor in this position. Repeat the exercise 10-30 times. Then lift your legs off the floor and spread them apart, lower your legs to the floor and bring them together again. Your toes should be pointing out to the sides at all times. Repeat the exercise 10-30 times.

7. Leg raises on stomach with bent knees

Starting position - lying on your stomach, arms under your head, legs bent at the knees, feet together, knees apart. Raise your legs off the floor without changing your starting position. Repeat the exercise 10-30 times. Then lift your hips off the floor and bring your knees together, lower your feet to the floor and spread your knees out to the sides to the starting position. Repeat the exercise 10-30 times.

8. Back muscle strain

Get on your knees, focusing on your hands. Stretch your back toward the ceiling, rounding your back into a cat position. Sway slightly in this position back and forth, without lifting your arms and legs from the floor, for 20-40 seconds.

Remember to consult your doctor before performing any exercise, especially if you have any health problems or back pain. Choose exercises that are right for you and do them regularly to strengthen your back muscles and improve your fitness.