Exercises for a Better Back

Exercises for a Better Back

It takes more than just looking a few inches taller to have good posture. You’re less likely to experience persistent neck, back, and muscle pain if your spine is aligned.

Keeping your back straight might even make you feel better. According to research, people with depression symptoms may feel less worn out when they are standing straight. Additionally, being tall might increase self-confidence.


Doorway Stretch

The doorway stretch will help loosen up the chest and abdominal because they become really stiff when you are sitting.

  • Place your hands and elbows parallel to a doorframe.
  • Slowly open the door until you can feel your muscles stretching.
  • For 15 to 20 seconds, maintain this end position before going back to the beginning.
  • Three times through this stretch.

Upper Trapezius Stretch

This will loosen up the neck and upper back muscles, which can become quite stiff in people with forward neck syndrome (Scalene & Upper Trapezius).

  • Start by either standing or sitting down.
  • Put one of your hands behind your back and the other on the opposite side of your head.
  • Now lower the head so that it rests on your shoulder.
  • To achieve a deeper stretch, press your head down with the top hand (Not too hard).
  • Do both sides while holding for 20 to 30 seconds.

Neck Retraction (Chin tucks)

Targeted muscles: Suboccipital and upper cervical extensors (Plus strengthening cervical flexors)

Your deep cervical muscles will be activated and strengthened by this workout (front of the neck muscles).

  • Two fingers should be placed beneath your chin.
  • Retract your head back and gently tuck your chin in.
  • Use your fingers to keep the chin tucked in the entire time while doing this.
  • For 3 to 5 seconds, maintain the final position.
  • For a moment, let your neck relax (Let the neck come fwd).
  • Aim for two to three sets of 10 reps.

There should be packing in front of your neck, and you should experience a lengthening or “pushing up” of the back of your neck.

Decompression Using Standing Kitchen Sink

    • Find a solid surface you can grip onto to start. Usually, I ask my patients to perform this task at the kitchen sink.
    • Lean back and fully straighten your elbows while maintaining your grip on the ground.
    • Your entire weight should be leaned back behind you at this time.
    • Take many long, deep breaths while remaining in this position for 20 to 30 seconds, and attempt to relax into it.

Cat & Cow (Use low range of motion)

A wonderful spine mobility exercise to assist invigorate your low back muscles is the cat and cow.

  • Start by getting down on all fours, placing your hands under your shoulders, and your knees precisely beneath your hips.
  • As you exhale, softly arched your spine.
  • For two seconds, maintain this posture.
  • As you inhale, curve your back and contract your abdominal muscles.
  • For two seconds, maintain this posture.
  • Try to perform 10 times.

Half Cobra Pose

The Half Cobra position is excellent for stretching the low back and for turning around the slouched shoulders posture that most individuals have.

  • Start this exercise by lying on your stomach (prone position), slowly raising your arms upwards while maintaining touch with the floor with your hips.
  • After retaining the propped-up position for 10 to 15 seconds, resume sleeping on your back (lying face down).
  • Increase holding the finish position for 30 seconds gradually. Ten repetitions of this stretch are your goal.

Start slowly and cautiously because you might not be able to endure this position at first.

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Your deep core and gluteal muscles will both benefit from this exercise.

  • Lay on your stomach and place your forearms against the mat to start.
  • Lift your body up using your core and forearms and toes as your points of support.
  • Make sure your spine is in the neutral posture (not sagging in low back, or lifting butt in the air).
  • Plank for 20–30 seconds, then drop yourself to the ground.This exercise should be performed two to five times.
  • This exercise should be performed two to five times.

Maintain a straight back during the entire exercise.

Bird Dog

The lumbar back muscles and core strength can both benefit from this workout.

  • Start on your hands and knees, with your knees under your hips and your hands under your shoulders.
  • Before you start any movement, brace (contract) your core as tightly as you can.
  • Lift your left arm and reach it forward until it is in line with your body while engaging your core. At the same time, kick your right leg backward until it is in line with your torso.
  • It’s crucial to avoid arching your low back when performing this.
  • Hold this position for two to three seconds before resuming your original position gradually.
  • Do the same with your left leg and right arm.
  • 10 times on each side, switching sides.

Only extend your arm and leg to where it’s comfortable and don’t arch your low back.

Kneeling Hip Flexor Stretch

With anterior pelvic tilt, the hip flexors are frequently contracted, and this exercise helps to lengthen them.

  • Kneel on a soft place to begin this stretch.
  • Bring your right leg forward, keeping it flat on the floor so that your knee is above your ankle.
  • Keep your left knee bent at 90 degrees and in touch with the cushioned floor.
  • Brace your core and move your right foot forward a couple inches slowly.
  • Move your hips forward while contracting your right gluteal muscles.
  • Right now, your left knee should be slightly bent past 90 degrees.
  • For 10 seconds, maintain the final position.
  • Perform this stretch on both sides and aim for 10 repetitions.

Standing Pull Apart (Using Resistance Bands)

The series’ last exercise focuses on posture. This will eventually provide you the strength to maintain good posture by strengthening the muscles on the back of your shoulders and between your shoulder blades.

  • Start out by assuming a proper stance.
  • Straighten your elbows as you extend your arms in front of you while holding a resistance band in each hand (the amount of resistance you apply depends on your level of personal strength).
  • Slowly extend your arms behind your body and lock your elbows behind you. Your shoulder blades’ intermuscular muscles should feel tightening.
  • Don’t venture beyond your comfort zone. While some muscular ache or burning is OK, arm or neck pain is not.
  • Keep your shoulders from shrugging away from your ears.
  • Repeat 2×10, gradually increasing to 3×10.
  • This ought to be difficult by the time you reach reps. 8, 9, and 10. If it isn’t, raise the band’s resistance setting.

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