4 simple tips for a better back
4 simple back exercises to prevent back pain
Try these simple back exercises and make it part of your daily routine?!?! Avoid a sore and stiff back.
- Y lift
Stand with your legs apart and distribute your weight evenly between both legs. Lean your upper body forward and let your arms hang down along your body. Raise your arms calmly above your head and lower them again. The shoulder blades should be pulled towards each other when the arms are raised above the head.
Starting point: 3*8-12 repetitions.
Remember: keep a natural sway in your lower back and relax your shoulders throughout the exercise.
- Diagonal stretch
Stand on all fours, and extend the opposite arm and leg at the same time. Shift from side to side with calm movements.
Starting point: 3*8-12 repetitions.
Remember: Keep your back straight throughout the exercise and let your neck become an extension of your back.
- The bridge
Lie on your back with both legs bent and feet on the ground. Tighten the gluteal and thigh muscles, and lift the pelvis and lower back off the ground. Hold for a couple of seconds before slowly dropping back down.
Starting point: 3*8-12 repetitions.
Remember: The entire sole of your foot on the ground and relax your neck well.
4. Stretching of the hip flexors
Place one foot a good distance forward in front of the body and press the body weight down so that you feel a good stretch in the hip flexor. Hold the position for 1-2 minutes before switching sides.
