7 effective exercises to strengthen your back

7 effective exercises to strengthen your back

For better posture in everyday life and to prevent back pain, only one solution: build your back! Easy with this program to make at home.

The muscular awakening of the back

To perform this exercise of muscular awakening:

Standing, arms above head, hands clasped, feet spread shoulder width apart. Grow as much as you can by keeping your heels on the ground for 30 seconds. Release 15 s. To do 3 times.

The cladding of face to reinforce the back

To perform this exercise of the face cladding:

On the belly, elbows on the ground under the shoulders, back straight. Hold the 30s position, without arching, then release for 30s. To do 3 times.

Backbone reinforcement

To perform this reinforcement exercise:

Standing, legs spread to the width of the hips, arms extended over the head. Rock your arms in front of you, then go back up. Make 4 sets of 20 moves, with 30 s of rest between each.

The work of the lumbar

To perform this exercise of lumbar work:

On the belly, legs and open arms. Contract the abs, raising your arms and legs. Hold 2 s, then release. Make 3 sets of 20 movements, with 45 s of rest between each.

Side sheathing

To perform this side sheathing exercise:

On the belly, turn to the side, resting on the right elbow, feet together. Raise the pelvis, hold the 30s position. Release 30 s. To do 3 times on each elbow.

Strengthening the abdominal strap to support the back

To perform this exercise of strengthening the abdominal strap:

On the back, feet flat on the ground, shoulder blades and lumbar in contact with the ground. While inhaling, raise your knees towards the thorax, and while exhaling, lower your legs slowly. To do 15 times.

Stretching of the spine

To perform this exercise of stretching the spine:

Sit on your heels, with your knees open, stretch your outstretched arms in front of you, drop your head on the ground. Breathe deeply, and relax.

The coach's advice

Remember to breathe well during and after exercise. The moments of rest between each exercise are important. And to further strengthen your back, do not forget to strengthen your abdominal strap!