No pain and no slouch: home workouts for a healthy back

Back discomfort is a common occurrence at the end of the working week. It can be blamed on uncomfortable office chairs, a habit of hunched over a laptop screen, or a sedentary lifestyle in general. Fortunately, even a simple workout can help you feel better. Ekaterina Nekrasova, a top trainer of the World Class chain, shared five exercises for healthy and beautiful posture.

Other most diverse workouts can be found in our Instagram, in the current “Be in shape”.

How does exercise affect the health of the spine?

Mobility, flexibility, strength and endurance are key to keeping your spine healthy and preventing back pain. If you’re already experiencing them, exercise can help you recover quickly and eliminate recurrences.

In general, comprehensive exercise is the best medicine. It includes exercises that ensure well-being and positively affect even the psychological state. In addition, correct posture as a result of exercise not only helps prevent injuries and get rid of back discomfort, but also transforms the body from a visual point of view and gives self-confidence.

Complex of exercises for a healthy back

Training will help to make the spine more flexible, strengthen the back muscles, normalize posture and engage the back straighteners.

Thanks to these exercises, you will be able to strengthen the muscle corset, straighten the thoracic region, open the shoulder joints and get rid of back tension. As a bonus, you are likely to feel a boost of good mood and energy.

To perform the exercises you will need minimal equipment – a mat and dumbbells. The latter can be replaced by water bottles.

Dumbbell pull in an incline

Starting position: standing, body in a 45-degree incline, back straight, shoulder blades brought and lowered, dumbbells in straight arms.

As you exhale, pull the dumbbells to the lower abdomen, bringing the shoulder blades and tensing the back. As you inhale, return to the starting position.

Shoulder extension in a bend with dumbbells

Starting position: standing, body in a 45-degree bend, dumbbells in straight hands, knees slightly bent, back straight.

On exhalation take both shoulders to the sides, thus lifting the dumbbells. At the same moment bring your shoulder blades and tense your back. As you inhale, return to the starting position.

Shoulder circles with dumbbells

Starting position: sitting, body tilted forward, back straight. Dumbbells in straight arms.

As you exhale, lift the dumbbells up to the parallel with the body without bending the arms and take them back along the plane of the body. As you inhale, return to the starting position.

Hyperextension on the floor

Starting position: lying on the stomach, arms stretched above the head, head – continuation of the spine, directed to the floor.

As you exhale, lift the body, tensing the back, lower back and buttocks. Bend your arms, tensing your back muscles even more. At this time, keep your feet on the floor. As you inhale, return to the starting position.

Push-ups on the side

Starting position: lying on your side, legs bent, one hand rests on the floor in projection on the chest, the second hand hugs the body.

As you exhale, perform a push-up and raise the body above the floor. As you inhale, return to the starting position.