Tutorial, Workout routine - August 27, 2021

Static Back Exercises: How to Improve Your Posture at Home

The back is the most important part of our body, our health and well-being in general depends on its condition. A straight, strong and healthy back is the key to a happy and long life. Let’s take a look at 5 of the best static back exercises to improve posture and relieve chronic spinal pain and fatigue.

The 5 Best Static Back Exercises at Home

In addition to the back, the load in the exercises also falls on other muscles. In order for the statics to bear fruit, you must hold each pose for at least 30 seconds. The duration of retention depends on physical fitness and can be individual.

1. Lying Hyperextension

The prone hyperextension option serves to strengthen not only the back muscles, but also the back of the thighs and buttocks. Exercise allows you to improve posture, open the chest, “returning” the shoulder blades to their place. The hyperextension is performed with the hands held in front of you. If the option is too difficult, then you can reduce the load on the legs and only tear off the chest from the floor.

2. Plank

The plank strengthens not only the external (external) muscles of the back, which are responsible for position, but also the deep stabilizing muscles that support the spine. The exercise can be performed in various ways: with holding one leg overhang, one arm, arm and opposite leg at the same time, and the like. The main thing is to choose the load according to your feelings and physical capabilities.

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3. Locust Pose

This pose is very similar to hyperextension, but in this case the arms are pulled back along the torso. The advantage of this exercise is that this hand position simplifies the technique and allows you to concentrate on connecting and holding the shoulder blades. This is a great option for getting rid of slouching and chest opening. If you are more prepared and flexible, you can lock your hands behind your back.

4. Reverse Table Top

The belly up position with an emphasis on the feet and palms allows you to strengthen the muscles of the back without deflection, as well as increase the tone of other stabilizers – the hamstrings, buttocks and arms. When holding the posture, it is important not to bend the lower back and not raise the pelvis above knee level. To complicate the option, you can lift one bent leg up, and more prepared – keep the straight leg in an upright position.

5. Quadruped Arm and Opposite Leg Raise

A simple yet effective exercise develops the deep muscles of the body as well as balance. To perform the pose, you need to pull your stomach to the spine and straighten your back, then raise one leg to a horizontal position and lift the opposite palm off the floor, maintaining balance. The pose is performed on each side at the same time. In order to complicate the option – the arm and leg can be taken to the sides.

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