Via: msn.com
4 GREAT EXERCISES TO STRENGTHEN YOUR BACK AND IMPROVE YOUR POSTURE
Here are four effective back-strengthening exercises you can do anywhere:
Seated rotation twist
– Sit cross-legged pressing your legs into the floor, or sit on a bench.
– Hold a piece of tubing across your back, with hands stretched out in front.
– Rotate your torso to the right, pulling your stomach in and keeping your hips stable.
– Hold this position for a count of two.
– Return to the center position.
– Repeat on the left side.
– Perform two sets of 10 repetitions on each side.
Tip: “You actually work the back muscles on the reverse part of the repetition,” says Walsh.
Quadruped extension rotation
– Get down on the floor on your hands and knees.
– Place your left hand on the back of your head, elbow out to the side.
– Reach your left elbow down toward your right arm, keeping your right elbow locked.
– Return to the starting position and stretch slightly beyond, turning your head to the left.
– Perform 12 rotations.
– Reverse direction, placing your right hand on your head and reaching toward your left arm.
Tip: The movement should come from your mid-back, not your hips.
Basic trunk extension
– Lie face-down on an exercise ball, hands crossed at your chest, weight on your toes.
– Lift your upper body away from the ball.
– Return to the starting position.
– Perform two sets of 10.
Tip: “To make the exercise more challenging, add resistance by holding a medicine ball against your chest,” says Westcott.
Locust pose (yoga)
– Lie on your belly on a mat, arms at your sides, palms up. Rest your forehead on the floor.
– Exhale as you lift your head, chest, arms and legs.
– Look straight ahead or slightly upward.
– Hold for 30 seconds.
– Exhale and release.
– Repeat five times.
Tip: Keep your neck extended rather than compressed.
