Just one simple exercise for back health

Just one exercise for the back muscles can save you from slouching, get the perfect posture and forget about back pain. This technique is widely used both in medicine and in sports training. Lying back extension is especially important for people who stay most of the day in a sitting position, sitting at a computer. This exercise strengthens the muscles of the spine, buttocks and abdomen and at the same time, it is very simple to perform.

During the back extension, the erector spinae, the semispinalis, and the deep spinal muscle group are trained. Auxiliary muscles – abdominal muscles, adductors of the arm, triceps and gluteus maximus.

Lying Back Extension: Technique

To perform this exercise for the back muscles, you will need a rug – lie down and rest your head on it. Hands should be stretched along the body, pressing the palms to the hips. The arms should be perfectly straight, the legs should be brought together, and the toes should be pulled back a little.

1. As you exhale, raise your head, upper back and chest. At the same time, the position of the limbs is maintained. Make sure that the lifting of the body is carried out gradually – vertebra by vertebra, starting with the cervical region. It is important that the muscles that unbend the spine in the thoracic and lumbar regions actively work. The head and body form one straight line. Press your hands firmly to your sides.
2. While inhaling, slowly lower your torso and head to their original position. The extension of the back should occur smoothly, gradually – starting with the lower sections of the spine – ending with the top. In this case, the support of the spine is provided by the abdominal muscles.

By stabilizing the spine, attention is focused on the muscles of the upper body, which ensure the formation of the correct posture and help to get rid of slouching. The muscles responsible for leg extension in the hip joint help to stabilize the position of the body, preventing it from tilting forward.

You can also use a gymnastic ball to perform an exercise for the muscles of the back. You should lie on it with your stomach, so that the ball was in the pelvic area. During the back extension while lying down, the gymnastic ball must be in a stationary state.

Benefits of exercise for back muscles

If such an exercise for the back is performed at least three times a week, this will help strengthen the muscles of the spine, buttocks and abdomen. These classes have a beneficial effect on the functioning of internal organs, improve well-being and form correct posture