Busy and stressful work causes many people, especially office workers, to often have back pain. The reason is because they sit in the wrong position, sit for a long time and do little exercise. Therefore, strengthening the back muscles will play an important role in maintaining correct posture and preventing problems related to the spine.
Accordingly, performing the right exercises can help improve the back muscles, support the spine and reduce the risk of injury and improve the quality of life.
Glute Bridge
Glute Bridge exercises will help activate the glutes and lower back muscles, support the spine and improve posture. To do this exercise, start lying on your back, bend your knees, place your feet flat on the floor, arms straight down your torso.
Tighten your glutes and lift your hips up until your body forms a straight line from your shoulders to your knees. Hold the pose for a few seconds, then slowly lower your hips. Do this 3- sets of exercise 10 to 15 times each.
Bird dog
Bird dog is a move often applied in gyms when it can strengthen the back and abdominal muscles. As for how to do this exercise, start in the cow position, arms under your shoulders, knees under your hips.
Extend your right arm and left leg at the same time, keeping your back straight. Hold this position for a few seconds, then return to the starting position and repeat with your left hand and right leg. Do 3 sets of 10-12 reps on each side.
Wall Angels
The Wall Angels exercise will help open the chest and strengthen the upper back muscles. Accordingly, stand with your back against the wall, your heels are about 5 - 10cm from the wall, your back, head and buttocks touch the wall. Raise your arms, bend your elbows to 90 degrees, and bring your palms and arms up to the wall.
Slowly slide your arms up and down the walls, then hold your back and arms against the walls throughout. Do 2 - 3 sets of exercises, each set of 10 to 12 times.
Superman (superman)
Superman movements help strengthen the lower back muscles and improve spinal stability. To do the Superman exercise, start by lying on your stomach with your arms and legs stretched out in front of you. Lift your arms, chest and legs off the floor at the same time, keeping your neck straight for about 2 - 3 seconds, then slowly lower them. Do 3 sets of 10 to 15 reps.
