Back Exercises

Back Exercises……

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Hello friends šŸ˜€

Due to our hectic work schedules we do not get enough time to exercise, but it is necessary for us t take care of our body, especially the back. New Age Lifestyle will discuss some basic back exercises that you can do regularly in less then half an hour.

Strengthening and stretching the muscles of your lower back will help in preventing lower back strains.

Some basic back exercises are :-

Pelvic Tilt

  • Lie on your back with both your knees bent.
  • Keeping your spine against the floor, squeeze your buttock muscles as hard as you can.
  • Pull your stomach muscles in, flatten the small of your back to the floor, and hold for 5 seconds.
  • Your pelvis will tilt slightly upwards of its own accord.
  • Do not try to raise it.
  • Repeat 10 times.

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Cat Stretch

  • Get down on your hands and knees.
  • Arch your upper back upwards, contract your stomach muscles, and let your head drop.
  • Hold for 5 seconds.
  • Follow this by raising your head and reverse the action, until you return to the starting position.
  • Avoid pushing your pelvis forward to create a swayback.
  • Repeat 5 to 10 times.

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Hip Roll

  • Lie on your back and keep both your arms out for support.
  • Raise your knees towards your chest, and keeping them together, roll them gently from side to side.
  • Keep your shoulders on the floor if you can while rolling.
  • Roll 10 times.

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Backward Leg Raises

  • Lie flat on your stomach.
  • Rest your head on folded arms.
  • Keeping your hips flat on the floor, slowly raise one leg from the hip untill your foot is 6 inch above the floor.
  • Repeat 10 times with each leg.

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Single Leg Raises

  • Lie on your back with your knees bent.
  • Place both hands on the sides.
  • Straighten one leg and slowly raise it to the height of your bent knee.
  • Hold in that position for 5 seconds and then slowly lower the leg to the floor.
  • Repeat 10 times with each leg.

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Diagonal Reach

  • Stand straight with your hands on the sides.
  • Slowly reach your right arm out in front of you, and at the same time raise your left leg behind as much as you can.
  • Stretch and hold for 5 seconds.
  • Return to your original position and follow the same with opposite hand and leg.
  • Repeat 10 times with each hand and leg.

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NOTE :- Do only what’s comfortable to you. Stop exercising the moment you feel pain. If you already have back problems then consult your doctor before starting any exercise.

Stay fit. Stay healthy. šŸ˜€

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