5 exercises to strengthen your spine

5 exercises to strengthen your spine

To strengthen the spine it is important to do regular physical exercise. Luckily, there are many activities that can be done from the comfort of home. Are you interested?
To strengthen your spine, you should dedicate a little time to physical exercise. Although many ignore it, the constant practice of this healthy habit increases the resistance of the muscles that are located in this area and, in addition, decreases the risk of problems such as herniated disc or sciatica.

On the other hand, it helps to improve body posture, a factor that often indicates lumbar pain. Even in the long term, it decreases the risk of chronic diseases such as arthritis or ankylosing spondylitis. Do you want to put it into practice? Discover 5 options

Exercises to strengthen your spine

When it comes to practicing exercises to strengthen your spine, you must first consider your physical capacity, age and state of health . If you have a specific condition or injury, it is best to consult with a professional to determine if this type of activity can be harmful .

Now, if there are no problems for the practice of these exercises, it is essential to know that their benefits are obtained only when they are performed constantly. It is useless to do them a couple of times a week and then return to a sedentary lifestyle. Make them part of your routine!

1. General stretch of the back

The general stretch of the back is a simple, low impact exercise, ideal for strengthening the spine and reducing the recurrence of back pain . It is complemented by a brief breathing exercise for greater benefits.

What should you do?

To start, lie on your back on an exercise mat.
Then, bend your legs and bring both knees to your chest, helping with your hands.
At this point, breathe in through your nose and let it out through your mouth.
Go back to the initial position and do 15 repetitions.

2. Crunch oblique lying

This simple exercise has interesting benefits. On the one hand, it strengthens the lower back and reduces the ailments. On the other hand, it works the obliques and helps to shape the waist.

What should you do?

First, lie on your back on the mat, with your legs flexed.
Next, bring the knees to the right and to the left, alternating one side and the other.
Make sure you keep your shoulders on the mat and both feet supported.
While doing the movement, take a breath through the nose and let it out through the mouth.
Perform between 12 and 15 repetitions per side.

3. Strengthen your spine: later stretch

The subsequent stretching exercise is a good complement when your goal is to strengthen the spine. Not only does it help to work the muscular part, but it also reduces the tension that usually affects the lower back.

If you want, you can help with an elastic band or bandage to make it easier. You must pass it through the sole of the foot that rises and hold it with both hands.

What should you do?

First, lie on your back on the mat, with your legs flexed.
Then, take a breath through the nose and stretch a leg.
Then, release the air through your mouth while you raise the leg that you previously stretched. Take it towards the ceiling, keeping the knee extended.
Hold the posture for 5 seconds and slowly lower.
Perform 10 or 12 repetitions with each leg.

4. Upper abdominal

The advantages of exercises to strengthen your spine is that they are also useful for working other muscle groups of the body. In this case, we propose to do upper crunches that, of course, allow you to work your belly and back at the same time .

What should you do?

Maintaining the basic position, that is, lying on your back on the mat, put your hands behind your neck or crossed over your shoulders.
Next, bring your chest and shoulders to your knees. Make sure to maintain a neutral position with respect to the trunk.
Hold for 3 seconds and return to the starting position.
Do between 12 and 15 repetitions, combined with breathing exercises.
Lee: The relationship between the spine and the organs

5. Contralateral arm and leg elevation

In addition to strengthening the spine, this physical exercise is perfect for working the coordination skill . It can be performed lying face down, or in quadripedia. If there is still not enough resistance, it is best to start with the first option.

What should you do?

Lie face down, with your legs fully stretched on the mat and a pillow under your abdomen.
Then, raise one arm and the leg on the other side, without taking off the rest of the body from the surface.
Hold the position for 3 or 5 seconds and return to the starting position.
Subsequently, do the same exercise but with the opposite arm and leg.
Do 12 to 15 repetitions.
If you choose to do it in quadripedia, get on all fours and repeat the same routine. However, make sure that the arm and the raised leg are well aligned with the back.

Final tips to strengthen your spine

Exercises to strengthen the spine can be very beneficial if you practice them correctly. Therefore, if you have doubts about any position, consult with a professional coach. Keep in mind that a bad execution of the mentioned activities can have negative effects.

On the other hand, if you want to keep the spine healthy, you should supplement these exercises with other healthy habits . So, be sure to apply the following in your daily routine:

Eat healthy foods, rich in omega-3 fatty acids, antioxidants, proteins, vitamins and minerals.
Correct body posture, both when walking and when sitting.
Do breathing exercises.
Manage stress through relaxation therapies.
Avoid physical overstress, especially if there is not enough physical condition.
Take calcium and vitamin D supplements
Sleep well.
Do you have a problem in the column? Do you have recurring back pain? Do all these exercises. However, if the discomfort is persistent or has its origin in a major condition, consult the doctor to determine how to cope.

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