Strengthen the back muscles

Strengthen the back muscles:

back muscles:

The human body is made up of many muscles. These muscles often work in pairs. Body forward and side, in addition to its role in protecting the spine.

Strengthen the back muscles:

You can work to strengthen your back muscles in order to support your spine and reduce back and neck pain, using several methods, most notably the following:

• Cobra posture exercise: This exercise plays a role in alleviating back pain and resting. Possible shoulders, preferably in any place where there is enough floor space.
• Inversion Table: The use of this device contributes to extend and tighten the muscles of the back to different levels, and relies on principle on the withdrawal of gravity to help extend the spine.
• Lower back twist: This exercise is easy to perform and helps to tighten the gluteus maximus and the lower back muscles. Other than his body, he should be sure not to lift the shoulders off the ground while pulling one leg to the other side of the body.
• Stretching exercises for the lower back: This allows a large extension of the muscles of this area of the back, and to do this exercise lying on the person's back, and includes his knees, and then use both hands to pull the knees towards the chest, so that the position is maintained for 15-30 seconds and then back to normal.
• Lying static leg: where the person lying on his back, and then raise his legs in a chair, and stay in this position for 15-20 minutes, it is worth mentioning that when performing this exercise, the person will feel light and comfortable Especially after a tiring day in which he made a lot of effort.
• Getting around a large fitness ball: This helps stretch the back in the right way, giving the person a feeling of comfort, and it is recommended to stay as long as possible when the body wraps around the top of the fitness ball.
• Deadly exercise: It is one of the weight lifting exercises, where the person raises weights to the hips and then back to the ground, and repeat this exercise several times, while maintaining the back straight throughout the exercise, which helps strengthen the back muscles from the bottom, in addition to many muscles Other.
• Bridge exercise: The method of doing this exercise is by lying on the back with the knees bent and keep the feet lying on the flat ground, and be careful not to move the shoulders and head, but must be kept relaxed on the ground, and tighten the abdominal and thigh muscles, so that the hips are lifted off the ground to form a straight line from the knees to the shoulders, when performing this exercise should maintain this position for a sufficient period of time, which is estimated to take the time needed to complete the deep three breaths, and then return to the starting point, as it is recommended to repeat it 5 times a day, and then Increase the number of times they perform Legge to be up to 30 times a day.
• Cat posture exercise: When performing this exercise is leaned on the hands and knees, and then the person begins to bend the back up gradually, and then loosen his back and abdomen also slowly, then the person returns to the starting point, as it is recommended to repeat it from three to five times Twice daily.
• Shoulder pressure exercise: When performing this exercise, the person sits in a chair with no back or arms, and while maintaining the back straight shoulders should be pulled back together, and the person continues for five seconds and then return to the position of relaxation, it is recommended to repeat this three to five times Twice daily.

Tips to keep your back healthy:

Here are a few recommended tips to keep your back healthy and strong:

• Be sure to adjust the height of the seat and the distance between the seat and the steering wheel when driving, taking into account that the knees bend slightly, and the seat should be supportive to the back, and it should be noted that the use of the lower back brace to support the natural curve of the lower back and be careful to take frequent breaks if The person is driving for long periods of time.
• You should change your sitting position or stand frequently at work while reducing the stress associated with the work.
•  It is recommended to estimate the weight to be lifted before lifting and to assess the likelihood of being able to lift it, and when lifting things should be kept close to the body while avoiding the curvature of the back, so that the curvature through the legs and not the waist.
• It is recommended to sit in a correct position when using a mobile phone, reading text messages and the like. The phone should be at the level of the chest or eyes when using it to reduce neck and back strain.
• It is advisable to follow the proper instructions when doing housework. When cleaning, make sure that the posture is straight, keeping the elbows near the body and avoiding the curvature of the back. In general, if the work requires the person to bend, it should take a break frequently with care to change the position Constantly also.
• It is recommended to exercise for at least thirty minutes three times a week, emphasizing the importance of performing different tasks almost every hour and moving different body muscles.

youtube video talking about strengthen the back muscles :

reference click here