Back exercises. Check what methods of strengthening the spine are recommended by physiotherapists

Back exercises – useful accessories

, like others, require regularity from us above all. How to go about exercising? The back, like other parts of the body, expects us to exercise regularly and systematically. This guarantees success and makes us forget about the pain. To strengthen your back, it is not necessary to buy a gym membership. Good exercises for the back can be done at home, without having to leave it and at a convenient time for us. It is enough to buy a few accessories, the prices of which will not be deadly for our wallet, and at the same time will support us in the fight for a strong and healthy back. What is worth having in your home gym?

• exercise mat – e.g. a foldable yoga mat that can be folded into a “cube”, thanks to which it takes up little space and can be taken with you, e.g. on a trip

• rubber rehabilitation balls – to perform effective back strengthening exercises, you will need balls in two sizes: a smaller one with a diameter of approx. 25-27 cm and a larger one with a diameter of approx. 75 cm

• rehabilitation tapes for exercise – it is worth remembering that the color of the tape usually determines the limit of its resistance. For an adult, it is better to choose a dark color, i.e. black or navy blue, light colors such as pink, blue are usually reserved for children

Back – exercises to strengthen the lumbar spine.

How to strengthen your back? Spine exercises are mostly performed in a lying position, which is why we need a mat. Before starting the exercise, it is worth doing a short warm-up to prepare our body for strenuous work. Exercises for the back are not difficult to perform, but the body will definitely feel the “increase in turnover”. You can exercise with your favorite music. Remember that this is time for you and your health, and correct, accurate and reliable exercise is a guarantee of success. What exercises are worth doing to strengthen the lumbar spine?

• Lie on your back on the mat, leaving your arms along your body. Place a small exercise ball between your bent knees and slowly lift your hips while squeezing the ball tightly. Tighten your stomach and buttocks. Stay in this position for a few seconds, then slowly return to the mat, gradually relaxing your muscles. Repeat the exercise 15-20 times.
• Repeat the starting position from the first exercise. Bend your knees and put a small exercise ball between your ankles. Raise your legs while firmly “pushing” into the lumbar mat. Hold for a few seconds and slowly lower your legs to the mat. Remember to keep your muscles tight during the exercise. Repeat the exercise 15-20 times.
• Lie on your back on the mat. Bend your knees and place a large exercise ball under your legs. Place a small ball on your thighs, about halfway down. Pushing your lower back firmly into the mat, press your hands against the small ball and your legs against the large one. During the exercise, tighten your muscles, stay in this position for a few seconds, then slowly return to the mat, while relaxing your muscles. Repeat the exercise 15-20 times.
• Lie on your back on the mat. Place a large rubber ball under your straightened legs. Keep your feet at a 90-degree angle to the ball. Slowly lower one leg along the edge of the ball, remembering not to put it on the mat, but stop it a few centimeters above the ground. Repeat the exercise once on one leg, once on the other.

Good back exercises. Strengthen your chest and shoulders

Effective and good exercises for the back can be performed with the help of a rehabilitation tape. Thanks to it, we can work on strengthening the thoracic spine and shoulders. Sample exercises:

• Stand facing the wall, slightly apart. Put the tape on your hands, at the height of your wrists. Put your hands against the wall and slowly move one of them (slightly detaching from the surface of the wall) upwards, hold for a moment, then return to the starting position and with the same hand move along the wall downwards. Return to the starting position again. Repeat the same with the other hand. Do sets of 15 repetitions.
• Stand a little apart. Pass the rehabilitation band to the back and grab it by the two ends, holding it at the height of your hips. Slowly stretch the band while lifting both arms to the sides and tighten the muscles. Repeat 15 times.

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