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Gentle Exercises Strengthen Your Back

In order to strengthen your back you must strengthen your abdominal muscles at the same time. These muscles are called your core and all of the body’s movement is generated here. Strengthening these muscles will help you have better posture and muscle stability. When doing these as well as any exercise it is very important to focus on the quality of the movement. Move in and out of any exercise quickly can cause injury as well keeping you from getting the maximum benefit.

Strengthening Exercises

Reverse Table Top
•Lie on your back, knees bent and feet flat on the floor.
•Draw one leg up, keeping knee bent 90 degrees. Then bring the other knee up and the legs are forming a tabletop.
•Hold this position for 10 breaths.
•Keep your abdominal muscles firm throughout the movements.
•Lower both feet to the floor
•Repeat the pose one time.

Bridge Pose
•Lie on your back, knees bent and feet flat on the floor, hip width apart.
•Arms rest at your side.
•Slowly lift your pelvis and begin to roll up all the way to your shoulders.
•Keep a straight line and don’t let yourself cave in.
•Slowly roll back down protecting your back.
•Hold for 10 breaths in the pose and repeat 3 times.

Modified Curl
•Lie on your back, knees bent and feet flat on the floor, hip width apart.
•Bring your knees up into a tabletop position.
•Extend both arms with your fingertips reaching for the ceiling.
•Lift your head and neck all the way up to the shoulders.
•Once you are in the curl extend your arms straight out beside you reaching towards your feet. Hold for 3 breaths
•Stretch your arms forward lifting yourself higher.
•Roll back slightly to your shoulders and take your arms back up over your head.
•Repeat the stretch and release 5 times, doing the hold during you furthest reach.
•Then slowly roll completely down. Repeat from start 3 times.

Locust Pose
•Lie on your stomach with your arms at your side and face towards floor.
•Lengthen your legs out long behind you.
•Lift your head and face. Lift your legs and arms at your side. You are stretching the body in both directions.
•Hold for 10 breaths and repeat 3 times.

Forearm Plank
•Start in a tabletop position on the floor. Place your hands directly under your shoulders and your knees directly below your hips.
•Drop your upper body down onto your forearms.
•Extend one leg then the other straight out behind you.
•Keep your body in a straight plank position.
•Don’t hold your breath; engage your core.
•Remain for 8-10 breaths. Repeat 2 times.

Arm and Leg Balance
•Start in a tabletop position on the floor. Place your hands directly under your shoulders and your knees directly below your hips.
•Lift your right arm straight out in front of you.
•Lift your left leg straight out behind you. Stretch long from fingertips to toes.
•Hold for 3 breaths and release. Repeat on opposite side. Do 5 reps to each side.

Some of these exercises are a little advanced and you may need to start out holding for less time and decreasing the repetitions. Over time you will increase your strength and be able to do them all. These exercises will strengthening your abs, and back (your core), providing you decreased back pain, spinal stability and mobility.

Check with a medical professional before doing these or any exercises. Be healthy, be happy!

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Content copyright © 2013 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.



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