In the human body, back forms an integral part which allows the body to stand tall and lean. It consists of the spinal cord also known as backbone and the ribcage. Any serious injury to this portion of the body can turn out to be fatal too. Hence, it is recommended to follow few exercises to keep the back strong and sturdy.
Following are the workouts for a better Back
Cat Cow Variation
One needs to get the cow pose by putting oneself on hands and knees. This should be followed by lifting the head and making a posture of back concave. After this, one needs to attain the cat pose by exhaling out, tucking tailbone and contracting abs. At the end of this, the person performing the exercise needs to make the child pose. This means drawing hips back to the heels, reducing the chest, rounding the spine, and resting the forehead on the floor.
Bridge Pose
In this type of workout one needs to lie with the face up and feet on the ground (approximately 6 inches from the butt). Arms should be placed by the side and palms down on the floor. While inhaling one needs to press into feet and try lifting the lower body, such that the knees form a diagonal pattern with the head. While exhaling the user should contract the abs and gradually lower the spine.
Extended Leg Pose
To perform this exercise a person needs to follow face up position and bend the knees with the feet on the ground and take deep breathing for three times. . This should be followed by exhalation and hugging of the left knee to the chest. While inhaling, the left leg should be extended over hip. After this, the left leg should be kept up to circle around the ankle about four times. Consequently one should hug the knee and lower the foot.
Butterfly Pose
Butterfly pose is believed to tone the abs and inner thighs. In this case, one needs to lie down with face up and put soles of both the feet together. Knees should be open towards the sides. After doing the exercise the person should slowly exhale and squeeze both the thighs together.
Cobra Left Leg
One should lie with face down, elbows by the side and hands in line with the shoulders. After placing the forehead on the floor and slightly tucking the chin inside, one needs to inhale and lift the chest by using the back muscles. Simultaneously, the performer should lift the right leg as high as is possible while maintaining the pelvis level. After holding onto this posture for sometime, one can slowly exhale to lower the feet.
Conclusion
Most of these exercises have been successful in building a strong back. However, it is highly recommended to seek expert’s advice before performing any of these. With a healthy back history, if these exercises are performed regularly, it will help in diminishing the level of stiffness in the hips and offer relief from the tension in the spinal cord. Further, it will also help stretch and strengthen abs, hamstrings, hips, and lower back.