10-minute routine for a healthy back

What causes back pain?

According to the Rober Koch Institute (RKI), more than 60 percent of people in Germany reported in 2020 that they had had back pain at least once in the last year. This makes back, shoulder and neck pain a national ailment that almost everyone knows about. The problem? Most people spend most of their lives sitting down, at a desk, in the car, or in front of a computer. In addition, there are bad postures in everyday life, bad mattresses, as well as lifting and carrying things that are too heavy, which make back problems worse again, even at a young age.

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Fitness 2022: 10-minute workout for a healthy back

Even short training sessions are enough to mobilize the back and strengthen the muscles. Here’s a quick 10-minute workout with simple exercises that you can easily integrate into your daily life.

1. Seat curve

You can easily do the first exercise while sitting down, even in the office. And he only takes about 3 minutes of your time. First, get into an upright sitting position. Now begin to bend your upper body forward. Very Important: Proceed slowly and vortex by vortex. You can also let your head hang forward. Finally, your torso should be low enough that you can wrap your hands around your ankles. Pause for about 30 seconds before slowly coming back up. Then do 2-3 repetitions of the exercise.

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2. Cow and cat hump

The classic cow and cat humps stretch the lower and upper back and shoulders. In addition, you keep the spine flexible and can relieve any tension. The simple back workout comes from the world of yoga exercises and is also called Chakravakasana. Get on all fours, preferably on a mat. Now begins the interaction between the hunched back (cat hump) and the bent back (cow). Carry out the change slowly and consciously. Inhale and exhale deeply. With Katzenbuckel, your head pulls toward the floor, while with Cow, you pull your head toward the ceiling. Your arms are straight throughout the entire exercise. Take about 4 minutes for this exercise.

3. Shoulder stretch

Stand up straight. Extend your left arm forward, approximately at a right angle to your torso. Now push your extended arm across your chest to the right. Your other arm rests alongside your body as you do this. Important: Your hips do not rotate during the exercise, but remain straight. Hold the position for about 10 to 15 seconds. Then switch arms and repeat the shoulder stretch. Take a total of approximately 2 minutes for the exercise.

4. Back stretch

Finally, you move on to the so-called Child Position. The exercise primarily stretches the lower back and relieves the lower back. The position is so relaxing on the back that some children even fall asleep in it. Kneel on a mat and rest your stomach on your thighs. Your arms wander as far forward as possible. The neck relaxes. Hold the position for about a minute.


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