9 Exercises to Strengthen the Muscles of the Back.

The spring-summer season is approaching, the time for cycling and working weekends in the country. Doctors recommend effective exercises to strengthen the region. They can be performed for prevention, and when the back already aches under stress.


All exercises are done lying on your back on a mat.

Exercise 1

Without lifting your heels from the floor, pull your toes towards you. Hold for 15-20 seconds.

Exercise 2

Without lifting the tailbone and shoulders from the floor, raise the stomach. Hold for 15-20 seconds.

Exercise 3

Lying on your back, shine your shoulder blades. Hold for 15-20 seconds.

Exercise 4

Bend your knees, put your feet on the floor. Bring your legs together and try to put your knees on your side. Do not lift your shoulders off the floor. Hold for 15-20 seconds.

Exercise 5

Bend your legs at the knees, feet on the floor. Place the foot of the left leg on the knee of the right. Try to take the knee of the left leg as low as possible. Hold for 15-20 seconds. Repeat by changing legs.

Exercise 6

Bend your legs at the knees, feet on the floor. Place the foot of the left leg on the knee of the right. Raise your hips. Hold for 15-20 seconds (not necessarily high). Repeat by changing legs.

Exercise 7

The legs are extended. Place the foot of the left leg on the knee of the right. Try to take the knee of the left leg as low as possible. Hold for 15-20 seconds. Repeat by changing legs. Useful exercises for the back at home

Exercise 8

The legs are extended, lie shoulder-width apart. Lift your hips off the floor. Hold for 15-20 seconds (not necessarily high).

Exercise 9

Raise your legs to a vertical position (perpendicular to the floor). Bend your knees and keep loose. Cross your arms over your chest, raise your head and upper body. Hold for 15-20 seconds.

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