Back exercises: 5 great exercises | BRIGITTE.de

back exercises
The 5 best exercises for a healthy back

Moving is important for a strong and healthy back. You can easily try these back exercises at home to strengthen your back.

Back pain is a common disease

Back pain is one of the most common physical complaints in Germany. To get relief from the pain, you should consider doing back exercises, to strengthen your back muscles. In many cases, a typical trigger for back problems is a predominantly sedentary activity in which you bend your back and do not demand it.

Prevent discomfort, relieve pain

To prevent this problem, you should work on your fitness, specifically: do back exercises. The best thing about it: You don’t need to attend extra yoga or Pilates classes, you can imitate the exercises from the comfort of your own home (and without any equipment). In the following we have selected some classic back exercises for you:

5 great back exercises

1. Arm and leg lift

For this exercise you put your body on all fours: your arms are stretched and touch the floor vertically, your knees are under your hips. Now you have to lift your left arm forward and your right leg back. The upper body is kept parallel to the floor – for the sake of your spine you better avoid a hollow back. Hold the position for 10-15 seconds, then switch sides. Reps are a must, five times on each side.

2. Back stretch

For this back gymnastics, lie flat on your back on the floor, stretch your arms out to either side and plant your feet with your knees bent. Then, still bent, let your legs tip sideways to the ground and at the same time turn your head in the opposite direction. This is how the spine is stretched. Breathe deeply in and out several times and hold the position for 10 to 15 seconds before switching sides. Tip: If it is more comfortable for you, you can also stretch out your lower leg during the exercise.

3. Bridge

For the back exercise of the bridge, you lie on your back again. Then place your feet with your knees bent, your arms lying flat on the floor beside your body, your palms facing down. Now raise the pelvis and so high that shoulders, pelvis and knees form a straight line. Hold the position for about 10 to 15 seconds and then lower your hips back down in a controlled manner. You should repeat this exercise from the back gymnastics six times.

4. Cat hump

The Katzenbuckel is also a classic from back exercises. For the exercise, get back on all fours with your arms straight and your knees under your hips. Now press your chest down at the same time your head a little towards the neck – So this time you intentionally hollow your back. Hold the position for a moment, then push your back up and tuck your chin toward your chest to round yourself out as much as possible — that’s the hump. Hold this position for a few seconds and alternate between hollow back and hump ten times.

5. Trunk jack

For the torso lift, this time you lie on your stomach on the floor, your arms are stretched out in front of you, your legs are behind you. The toes are raised. Then tense your back, buttocks and stomach and raise your arms and head slightly. The gaze continues to the ground. Hold the position for 10 to 15 seconds, breathe in and out deeply, and then lower your arms and head in a controlled manner. Repeat the back exercises six times. Tip: professionals can also raise their legs.

Reading tip: You can find more back exercises here.

Sources

Bridget