Back-Strengthening Exercises

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Back Press

Do this exercise on your hands and knees. Keep your knees under your hips and your hands under your shoulders. Keep your spine in a neutral position (not arched or sagging). Be sure to maintain your neck’s natural curve.

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1. Tighten your abdominal and buttocks muscles to press your back upward. Let your head drop slightly.

2. Hold for 5 seconds. Return to starting position.

3. Repeat 5 times.

Bridge

The Bridge exercise strengthens your abdominal, buttocks, and hamstring muscles. This helps keep your back stable and aligned when you walk.

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1. Lie on the floor with your back and palms flat. Bend your knees. Keep your feet flat on the floor.

2. Contract your abdominal and buttocks muscles. Slowly lift your buttocks off the floor until there is a straight line from your knees to your shoulders.

3. Hold for 5 seconds. Repeat 10 times.

Elbow Press

To start, lie face down on your stomach, feet slightly apart, forehead on the floor. Breathe deeply. You should feel comfortable and relaxed in this position.

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1. Press up on your forearms. Keep your abdomen and hips on the floor.

2. Hold for 20 seconds. Lower slowly.

3. Repeat 2 times.

4. Return to starting position.

Pelvic Tilt

To start, lie on your back with your knees bent and feet flat on the floor. Don’t press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and relaxed in this position.

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1. Tighten your abdomen and buttocks, and press your lower back toward the floor. This should be a small, subtle movement.

2. Hold for 5 seconds. Release.

3. Repeat 5 times.

Recommended back-supports: http://www.breaktheq.com/Categories/orthopedic-and-supports/back-supports

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