Here are some simple exercises you can do for your back:
Stretches:
- Cat-Cow: Start on your hands and knees with your wrists under your shoulders and knees under your hips. Inhale, arch your back and look up (cow pose). Exhale, round your back and tuck your chin to your chest (cat pose). Repeat 5-10 times.
- Knee to chest stretch: Lie on your back with both knees bent and feet flat on the floor. Pull one knee to your chest, clasp your hands around your shin, and gently pull it towards you. Hold for 15-30 seconds, then repeat with the other leg.
- Spinal twists: Lie on your back with both knees bent and feet flat on the floor. Slowly turn your head and shoulders to one side, keeping your hips facing forward. Hold for 15-30 seconds, then repeat on the other side.
Strengthening:
- Supermans: Lie on your stomach with your arms and legs extended. Lift your head, chest, arms, and legs slightly off the ground, keeping your back flat. Hold for a few seconds, then lower down. Repeat 10-15 times.
- Bird-dogs: Start on your hands and knees with your wrists under your shoulders and knees under your hips. Extend one arm forward and the opposite leg back, keeping your back flat and core engaged. Hold for a few seconds, then switch sides. Repeat 10-15 times per side.
- Bridges: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then lower down. Repeat 10-15 times.
Remember:
- Listen to your body: Start slowly and gradually increase the intensity and duration of the exercises as you get stronger.
- Maintain proper form: It’s important to focus on quality over quantity.
- Consult with a doctor or physical therapist before starting any new exercise program, especially if you have any back pain or concerns.
These are just a few examples, and there are many other exercises you can do to strengthen and stretch your back. You can find more information and variations online or by consulting with a qualified fitness professional.
