Exercise For Lower Back

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How To Exercise For Lower Back

 

Strengthening the muscles of the lower back is necessary to maintain the flexibility of the back. Because strengthening is necessary to improve the elasticity of the back and to make it flexible. This will increase the range of motion of the back and also the strength.

The muscles of the back are very important. They are called as the lumbar region of the body. They also form the core of the spine and it is very important that they are toned.

Partial Curls

Strong lower back muscles are important in supporting your spine because it also helps keep the hips aligned.

A weak and poor lower back can result in a lack of stability and can cause pain. Curls and partial curls help exercise your lower back and build up muscle.  This is just one of the many exercises that will strengthen your lower back.

How to perform a partial curl:

  1. Lie back on the floor and bend your knees, keeping your feet flat and hip apart.
  2. Cross your hands over your chest.
  3. Breathe in deep.
  4. when you breath out, activate your abdominal muscles by tightening your stomach.
  5. Gently raise your head and shoulders around 2 inches off the ground while keeping your neck lined up with your spine.
  6. Hold this position for 5 seconds then return to the beginning position.
  7. You should repeat this exercise 10 times.
  8. Also, you should perform 3 sets.

Hamstring Stretches

To perform a hamstring stretch, follow these steps:

  1. Lie on your back with one of your knees bent.
  2. Either use an elastic band for this exercise or thread a towel beneath your foot on the unbent stretched leg.
  3. Pull back on the elastic or towel slowly, straightening out your knee. You should feel a gentle stretch pulling on your muscle under the back of your leg.
  4. Hold the stretch for a minimum of 15-30 seconds.
  5. To exercise each leg, repeat 5 times and alternate.

Bird Dog Stretches

  1. Firstly, get down on your hands and knees.
  2. Tighten your abdominal.
  3. With one leg, lift and extend it behind you while keeping your hips level and straight.
  4. Hold that position for a full five seconds.
  5. Now alternate to the other leg.
  6. For each of your legs, repeat eight to 12 times. 
  7. For each repetition, try lifting and extending the opposite arm in front of you.
  8. Don’t allow your lower back muscles to loosen or sag, keep them tight.

Squats Exercise For Lower Back Strengthing

Performing squats is an excellent way to strengthen your lower back, as there are so many benefits to doing squats front squats, back squats, sumo squats, and all squats, pick one that works well for you.  Some people choose to use weights while doing squats if you are able to do so then this will help strengthen more and convert more weight to muscle.

Although many people believe that the lower body is the one that needs the most toning, it’s actually the legs that get a lot of work out because they’re used to carrying the bulk of the weight. This is especially true for women. Most women can do hundreds of pushups every day without getting any of their lower body muscles stronger, and when it comes to building strength in those lower-body muscles

More Exercise For Lower Back – Wall Sits

  1. Firstly, with your back against a wall.
  2. Tighten your abdominal muscles and slowly slide your back down the wall until your thighs are straight to the ground.
  3. Adjust your feet and knees they should be above your ankles (instead of your toes).
  4. Make sure to keep your back flat against the wall.
  5. Hold that position for 20-60 seconds as much as you possibly can stand.
  6. Slowly slide back up to your feet to a stand.
  7. Remember to rest for about 30 seconds then repeat this exercise three times to four times. Increase your hold time by 5-10 seconds as you increase your strength.
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