Bridges
Bridges work a person’s lower back, or more specific the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat.
Bridges provide the ability to strengthen the muscles of the lower back. As well as giving you more balance with core strength. This exercise also helps strengthen the erector spinal which runs the length of your back from your neck to your tailbone
How to:
- Lie on the ground placing the feet flat on the floor hip-width apart.
- Press the feet into the floor, keeping the arms by the sides.
- Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
- with the shoulders remaining on and engaging the core muscles, Squeeze the gluten and hold.
Doing 4 sets of 12 reps of bridges will help the back warm up for more strength training and weightlifting. Implementing a resistance band will engage more muscles and intensify the workout.
Cat stretches
The cat stretch can help lengthen the back, make it stronger, and ease tension in the muscles. It can also engages the core muscles and making them stronger. It also improves the flexibility of the spine. Combining your cat pose with cow pose is also a great way to help strengthen lower back and core.
The cat/cow pose improves blood circulation between the vertebrae of your spine, and it helps in relieving back pain and stress. It also calms you
How to:
- Get onto the hands and knees with the knees hip-width apart.
- Arch the back, pulling the bellybutton up toward the spine.
- Slowly relax the muscles and allow the abdomen to sag toward the floor.
- Return to the starting position.
- Repeat 3–5 times twice a day.
Seated lower back rotational stretches
Back pain is one of the most common condition among office workers. The seated lower back rotational stretch is a great way to relieve pain while still seating in your work area. This exercise will work the core muscles and strengthening the lower back in a comfortable seated position.
How to:
- Sit on a stool or chair, keeping the feet flat on the floor.
- Twist at the core to the right, keeping the hips square and the spine tall.
- Position the hands behind the head or place the left hand on the right knee to support the stretch.
- Hold the position for 10 seconds.
- Repeat the exercise on the left-hand side.
- Repeat on each side 3–5 times twice a day.
These exercises are small and may seem quite insignificant, like they will not work. But remember that aren’t meant to be, they are meant to help you strengthen your spine; the most sensitive bones of your body. Try them, and notice the long lasting effects they have on your posture, form and body overall.