Back exercises help you to adopt a posture that impresses. People with straight back and haughty eyes have always been a great aroused admiration of others. And that’s exactly what exercises for back offers: a right posture, royal, impressive.
In addition, you can rejuvenate the back exercises more effective than any treatment with Botox or plastic surgery. And maintain healthy bones means more than any lifting of the skin.
Although bended back seems to be a characteristic of old age, most often it is caused by osteoporosis and spine damage in the upper back.
How To Get A Straight Back
Here are 6 tips to help you take a right posture during lifetime.
1. Unwind Your Back
Now that many people spend all day at the computer, it is important to straighten your back so that it will improve flexibility.
Merge your hands behind your head and pull your shoulders back to stretch your muscles. And to maintain the health of the lower back, you have to get up on the scan every half hour to stretch or walk for a few minutes.
2. Keep Your Back Straight
When you work in the office is best to keep your back and shoulders straight. It is a position that should come in reflex.
It will take a while to become habit. So it is therefore advisable to learn to always be aware of your posture.
That’s for yoga and pilates exercises are – to teach you to take a correct position every time you’re at the office.
3. Strengthen The Abdominal Area
Yoga exercises and pilates are great ways to strengthen the middle area of your body: both abdominal muscles and the pelvic area. They are the foundation for good posture.
In addition, if the abdomen is well developed, it brings other benefits such as improving athletic performance to prevent urinary incontinence.
Not only that, but a strong middle area, including improvements in sexual performance.
4. Say “Ommmmm”
An excellent aid to learn to be aware of your body and strengthen your abdominal area is yoga. It is also a good way to improve and maintain flexibility and increase strength of all muscles in the body.
Start to practice yoga and gradually learn to listen to how your body responds to certain stimulation.
Hatha yoga is a good starting point for beginners. In addition, you need a good instructor to be sensitive to the needs and abilities and always ready to provide feedback.
5. Help Your Column
Older men and postmenopausal women have problems due to muscle weakness that surrounds the column. Therefore we prepared special exercises for lower back muscles, the neck, pelvis and abdominal muscles.
Spine and muscle strength are important because they allow you to stay long periods of time without feeling any pain in the back.
6. Lift Weights
The settlement takes your spine in height and can lead to hump in the upper back, or the thinning of the bones due to osteoporosis. Both men and women can prevent these changes for the worse by performing exercises with weights.
Walking or climbing stairs also help strengthen the bones.
Best Back Exercises
Here are 5 best lower back exercises that help you stretch and strengthen your spine, reduce tension in your back and get rid of lower back pain:
- Bottom to heels stretch;
- Opposite arm and leg raises;
- Back extensions;
- Knee rolls.
You can take a look over the following infographic to see how you can perform these exercises. Just make sure you’re repeating the entire session at least 3 times.