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Best Exercises for Your Back

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The muscles of your back and neck are used almost every activity that you carry out daily. They increase your flexibility, keep you moving and help you to maintain a proper posture. Dedicating only 15 minutes of your precious time to performing some back exercises would restore the health of your back and spine.

We explain the exercise regimen below:

Exercise 1: Knee raise for lower back

Your lower back muscles are flexed when you raise, compress and extend your knees while lying down on the floor. So start doing it. Lie down on the floor on your back with your legs folded at knees (feet flat). Interlace your fingers around one knee and bring it close to your chest without raising your head. Perform the same with the other leg. After the alternate cycle is over, hold both the knees with your palms and compress it towards your chest. Do not lift your head.

Exercise 2- 30, 60 and 90 degree leg raise for lower back

Lie down on the floor on your back. Join your legs together and lift them at an angle of 30 degrees off the floor. Inhale while raising your legs and hold your breath for 5 seconds while your legs are in the air. Perform the same movements by raising your legs at an angle of 60 degrees and 90 degrees.

Exercise 3: Upper spinal rotation

Lie down flat on the floor on your back. Stretch your arms aside with your palms flat on the floor. Now raise the left side of your pelvis and twist on the right side while bending our knees. Make sure your neck and spine is straight. Hold the position for 10 seconds,then repeat with rotation on the other side.

Exercise 4: Forward Back Extensions

There are several ways to perform back extensions.

Take a stability ball and press support is under your abdomen will your feet supported on the ground. Interlace your fingers behind your head, stretch your back, bend it a bit down and then raise it.

Second lie down on a yoga mat on your belly. Keep your hands aside. Fold your hands at your elbows and press your palms against the floor beside you. Take a deep breath and raise your upper body in the air. Look straight and then up while your back is absolutely stretched. This exercise is a must to strengthen back muscles.

Exercise 5: Back Raises and Side Twists

Get on your feet and make your posture like a cat.  Fold your knees and rest your palms on the floor. Bend your neck a bit and look towards the floor. Now contract your abs and slightly lift your lower back to form an arch. Press your abs gently in to raise your lower back in the form of an arch. Smoothly glide your back down while looking at the front. Perform the arch and bent movements for your back every day.

The second technique is - Lie down on your back with your legs folded at your knees. Place your hands beside you. Now lift your hips and back off the ground without lifting your legs. Lift as high as possible without moving your neck. Hold for 5-8 seconds and then rest again on the floor.

Exercises help us keep out bodies fit and healthy. Perform thesebest exercises for your back  everyday to stay free from back problems.

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Written by: Saptakee sengupta
Date last updated: April 12, 2015

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