10 Best Back Exercises To Make Your Body Thrive And Remain Healthy

4While lying on your belly, raise your legs alternatively

In the prone position, alternating and raising your leg is great for strengthening your back muscles, hips and hamstrings, and relieve any pain in these areas.


How to do it:

  • Lie on your stomach with your legs stretched out slightly.
  • Use your arms to support your head to get comfortable in this position.
  • Extend one leg and at the same time reach forward with the opposite hand and hold the position while inhaling for a few seconds.
  • Alternate with the other leg and hand and don not forget to exhale when you lower your leg and hand each time.
  • Repeat this 10 time for each side.

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5Use a child’s pose to rest

The child’s pose is a simple yoga pose that can easily be performed. It relaxes the whole body while stretching and strengthening the abdominal muscles and back muscles. It eases back pain, relieves stress and even improves flexibility.


How to do it:

  • Sit down on your knees and drop your torso forward.
  • You can roll your arms to your side for better support and to keep your shoulders in a comfortable position or you can extend them in front.
  • You may use a folded towel or pillow between your lower legs and thighs to reduce tension in that area thereby allowing you to be more comfortable.

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6Supine twist

The supine twist is stretching exercise which involves twisting your spine which helps in relaxing the muscles tension on the upper and lower back. This stretch can even be practiced on your bed. As with all twisting movements, never twist too much. Only twist as much as you can. Also, if you are uncomfortable you can use a pillow under your bent knees to make the exercises less difficult.


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How to do it:

  • Lie down on your back keeping your arms straight on both sides, and with both your knees bent.
  • Roll your knees slowly to one side, keeping them bent throughout the movement.
  • Stay in that position for a few seconds and return back to your initial position with your knees bent at your center and then roll them to the other side and stay again.

Image Source: potips.com


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