While a stronger spine is essential for your healthy being, an unhealthy spine can result in a multitude of both physical and mental problems. Apart from being the most important center of the body, the spine encloses and protects the spinal cord and carries out various other functions in our body. Hence, it is necessary to keep your spine in a perfect shape. This can be achieved by following a regular exercise regimen to increase the flexibility and strength of the muscles that support the spine. Given here are some exercises that will help you in keeping your back healthy and pain-free. A strengthened spine will give you a fit body, making you look and feel better. Read on further to learn the different spine exercises.
Easy Exercises For The Spine
- Stand erect with your back straight and fold your arms across your chest.
- Place your feet wide apart at shoulder width with toes pointing outwards.
- Get into a squat position and squat as low as you can.
- Transfer the weight on your heels and not on the toes. Your heels should be touching the floor.
- Bring your butt close to the heels. Hold your head high and look forward.
- Retain the position for 5 seconds.
- Squeeze the gluteus and stand up.
- Repeat 10 times in 2 or 3 sets.
- Lie on your stomach and spread your legs wide apart.
- Place your hands behind your head, lift your legs and chin up.
- Retain the position for 10 seconds.
- Gradually increase the count to 20 times in sets of 4 to 5.
- Lie on your back.
- Bend your knees and place the feet firmly on the ground.
- Now fold your arms, slowly lift your upper back off the ground and crunch towards the lower section.
- Repeat these crunches 10 times in sets of 2 to 3.
- Switch to other forms by crunching towards the left side first and then to the right.
- Sit with your back straight and extend your legs in front of you, keeping your feet at shoulder width.
- Relax your shoulders while keeping your head straight.
- Inhale deeply and bring out your arms in front of you at shoulder height.
- Exhale and extend your arms to touch your feet.
- Ensure that your back forms a “C” bend, while bending.
- Inhale and retain the position till you feel the stretch.
- Exhale and come back to the original position.
- Sit on the floor with your back straight and cross your legs.
- Fold your arms across your chest.
- Tighten your stomach muscles and turn your head and shoulders to one side.
- You will feel a stretch in your ribs and surrounding area.
- Hold the position for 5 seconds and repeat on the other side.
- Do 3 sets repeating 10 times on each side.
- Sit on a ball and move forward with your feet till your lower back is on the ball.
- Cross your hands across your chest and keep your neck in line with the spine.
- Lean forward and crunch up, exhaling deeply.
- Do 2 to 3 sets with repetitions of 10.