24/11/2023
Easy back exercises
First, let's look at how to support your back without extra effort. These exercises are most often suitable for people of all ages and have no contraindications. Light back exercises take from one to several minutes. They do not require special equipment or conditions; they are designed to be performed at home or on the street.
Reverse push-ups
Place a mat or blanket on the floor, lie on your back and bend your knees slightly. Then slowly raise your pelvis so that your back is as high as possible above the floor. In this position, freeze for a couple of seconds and lower yourself to the floor. Beginners should start with 10 reverse push-ups, and then add 5-10 push-ups each week.
Plank in any form
Back exercises that involve static loads are no less important than vigorous strength training. The plank is just a static exercise, but, despite all its simplicity, it is quite difficult to perform. You can do a classic plank, a side plank, with your arms outstretched. The advantage of this exercise is that almost all muscle groups will be involved.
Tilts to the side
This back exercise is performed as follows. Place your feet shoulder-width apart, raise your arms up and bend wide to the side. Without straightening, make a few more small bends, as if you are trying to bend more. Then do the same exercise on the other side. You can do it for quite a long time, since it does not involve serious physical activity.
Bird
For this exercise, you should choose a comfortable, flat surface and lie on it with your stomach down. Then try to lift your arms and legs off the floor at the same time, arching in the opposite direction. Look up in the direction of your hands, try to hold this position for several seconds. Each time, such exercises for the back will become easier and the time for doing them can be increased.
