If you had backaches or cramps you know how miserable that can be. Every movement you make is depended on your spine and how you take care of it. Your body engages your spine in lots of your movements. Strengthening your spine can help you prevent injuries. Try these 5 exercises to strengthen your spine.
Bridges
Bridge Pose
Bridges work on a person’s gluteus maximus, which is the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat.
The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.
DIrections –
- Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
- Press the feet into the floor, keeping the arms by the sides.
- Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
- Squeeze the buttocks with the shoulders remaining on the floor.
- Lower the buttocks to the ground and rest for a few seconds.
- Repeat 15 times and then rest for 1 minute.
- Do 3 sets of 15 repetitions
Lying lateral leg lifts
Lying lateral leg lifts
Lying lateral leg lifts work the hip abductor muscles. These muscles support the pelvis and can help reduce strain on the back.
Keeping these muscles strong is essential, as they help a person maintain their balance and can affect mobility.
Directions –
- Lie on one side with the legs together.
- Keep the lower leg slightly bent.
- Draw the belly button into the spine to engage the core muscles.
- Raise the top leg about 18 inches, keeping it straight and extended.
- Hold the position for 2 seconds.
- Repeat 10 times.
- Turn on the other side and do the same set.
Supermans
Supermans
A person needs strong back extensors to maintain good posture. These muscles run along either side of the spine.
Weak back extensors can reduce spinal and pelvic support, but doing an exercise called a “Superman” can help.
Directions –
- Lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground.
- Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor.
- Try to pull in the bellybutton, lifting it off the floor to engage the core muscles.
- Keep the head straight and look at the floor to avoid neck injury.
- Stretch the hands and feet outward as far as possible.
- Hold the position for 2 seconds.
- Return to the starting position.
- Repeat 10 times.
Lat Pulldown
Lat Pulldown
You can complete a lat pulldown on a machine at the gym or with a resistance band. Pulling the weight from above your head down to your chest requires the lats, biceps, and even forearms to work, strengthening them all.
Directions –
- If you’re using a machine, position the pad so it’s touching your thighs. Stand up and grab the bar wider than shoulder-width apart, sitting back down.
- Start by pulling the bar down toward your chest, bending your elbows, and directing them down to the ground. Engage your upper and mid-back throughout this whole movement. Keep your torso straight, not allowing yourself to fall backward.
- Complete 3 sets of 12 reps.
TRX row
TRX row
Using your body weight and requiring loads of balance and stability, the TRX row is super effective. The great thing about it is that it’s suitable for people of all ability levels.
Directions –
- Grab hold of the TRX handles and walk under them, forming a tabletop position with your arms extended. The more parallel your back is to the ground, the harder this exercise will be.
- Keeping your back straight, row upward by pulling yourself toward the ceiling. Keep your elbows close to your sides.
- Extend your arms and return to start, ensuring that your hips don’t sag.
- Complete 3 sets of 12 reps.