Press, pinch and pull: Back pain is particularly uncomfortable.
Exercise is supposed to help with back pain, but if done incorrectly, a workout can further aggravate symptoms.
If you want to strengthen your back, then you should definitely pay attention to a conscientious and correct procedure.
In her new exercise video, our trainer LeaLight provides valuable advice for everyone who isn’t sure how to properly train your back.
In just seven minutes, the fitness trainer shows you how to properly train your back muscles, very easily from the comfort of your own home.
Four exercises for a strong back
If you regularly integrate this training into your training plan, back pain, tension and the like will soon be a thing of the past.
You don’t even have to go to the gym for this, you can easily do the exercises at home; Other than a yoga mat or similar pad, you don’t need any equipment.
1. Good morning
For the first exercise, first stand tall on your surface, bend your knees slightly, and curl your upper body forward; your back should be straight and your gaze should be one meter in front of you on the floor.
Position your arms at a 90 degree angle away from your body. In the next step, he bends his body down to the lowest point: the position of his arms and legs does not change.
Then you stand up and return to the starting position: imagine that you want to jump off a ski slope and hold this position. Also make sure your body weight is on your heels.
Finally, repeat the execution with small impulses: take the strength for this from your lumbar spine.
Finally, let your body and arms gently roll down and then slowly straighten vertebra by vertebra.
2. Arm and leg raises
For this exercise, get on all fours: place your hands just below your shoulders and point your toes up.
Now bring your right leg back and your left arm diagonally forward: tense your stomach.
Now bring your knees and elbows together so they touch in the middle of your body and then begin to stretch again; You can repeat this exercise at your own pace.
But don’t forget to switch sides after you’ve briefly released the tension and taken a deep breath. Finally, bring your bottom back to your heels and come into Child’s Pose, inhaling and exhaling deeply.
For this exercise, lie on your stomach: raise your toes, look directly at the surface, and bring your arms away from your body at a 90-degree angle.
Now squeeze your thighs and buttocks and lift your upper body; make sure that the force does not come from the shoulders or neck, but from the back.
After the last run, hold your upper body at the highest point and bring your arms down: lower your hands, bring your shoulders back as far as possible and repeat the exercise with small impulses.
Finally, lie down and relax and enjoy the relaxation.
4. Superman Crunch
Lie on your stomach and raise your toes up again – the muscles of the buttocks and thighs are tense, and the arms are back at a 90-degree angle at the level of the ears next to the head.
Now turn your upper body to one side and lift up with a crunch, then move your body to the other side and repeat the crunch.
Finally, lie down relaxed and breathe in and out deeply before finishing the workout.