As the world is continuously becoming more digital, we spend more time in front of a screen. We run our everyday errands like bank transfers, shopping, and booking doctor’s visits online through the internet. Additionally, many people spend their entire working day in front of a computer.
But our bodies are not made for a sedentary everyday life, which is why it is important to move about. With simple exercises, you can strengthen your back, core, and sometimes also your neck. This is beneficial to implement in your daily routines because a good back leads to more flexibility which is the be-all and end-all when it comes to exercising.
Here, you’ll get five different exercises that can strengthen your back and increase your flexibility in general. You can, of course, do the exercises that suit you the most and always consult a doctor if something in your body hurts. Exercise equipment is so expensive that you might need to take a look at Morebanker.se, but these exercises are completely free of charge and require no machines or equipment.
1. Back lift
You carry out this exercise by starting out lying front down on the floor. You can use a yoga mat underneath as to make it more comfortable for you. Lie down long as you are like a plank, tighten your stomach muscles while lifting your legs and arms above the floor simultaneously. Hold this position for a few seconds before relaxing your arms and legs again and let them fall to the floor. Repeat as many times as you see fit.
2. Squat
Grab a water bottle or something similar with a bit of weight and hold between your hands. Draw back your shoulders and hold the bottle in front of your chest with your arms bend. Let your legs bend and squat down for a few seconds. Get back up into the starting position. Repeat as many times as you feel like. Remember to keep your back straight through the entire exercise.
3. The chair
Place your stomach on the seat of the chair. Let your toes stabilise your balance by letting them rest on the floor while your stomach is on the seat. Relax your back muscles and let your back sink down. Tighten your muscles when getting back into starting position. Repeat multiple times or till you don’t feel like doing more repetitions. It’s important to listen to your body, and if you feel tired, remember to take a break.
4. Lift above your head
Find two dumbbells or two bottles of water if you don’t have any. Grab a bottle in each hand and lift your hands above your head. Hold for a few seconds before you let your muscles relax, and you can let your arms fall back down to your sides. You can do this exercise multiple times, but remember to listen to your body.
5. Knee lift
Sit on a chair – any kind that doesn’t spin. Sit with your back straight and lift your knees to a position that still feels quite comfortable. Hold this position for a short while, then relax and let your legs fall back down. Repeat the exercise a couple of times. If you wish to make it harder, don’t let your feet touch the ground in between repetitions.
There so many exercises that let you strengthen your back and core. The most important thing is to listen to your body. If you are in pain or feel like you’re hurting when doing a certain exercise, it’s a good idea to stop the exercise. If you feel pain for a longer period of time, you should contact your doctor.
Try out which exercises fit you the best. We are individuals, and we respond differently to different exercises. Do what feels good for your body.
Photo by Krzysztof Grech on Unsplash
