fitness / Back exercises at home

Partial Crunch Exercise

 This exercise helps to strengthen the muscles of the back and stomach, and can be done through the following steps: Lie on the back, and bend the knees so that the feet are flat on the ground. Putting hands behind the neck or making the arms crossed over the chest, tightening the stomach muscles. Lift the shoulders off the ground, while continuing to breathe, while avoiding pulling the neck using the hands off the ground. Hold for a second, then slowly return to starting position. Repeat the exercise 8 to 12 times, making sure to keep the feet and lower back in constant contact with the ground.

Wall Slip Exercise 

This sliding wall exercise can be practiced by following these steps: Stand straight 25 to 30 centimeters off the wall. Bend backward until the back is flat against the wall. Slow down slowly until the knees are slightly bent, with the lower back pressed against the wall. Hold this position until counting to ten, then slowly rise up, and return to the starting position. Repeat the exercise 8 to 12 times.

Stretch exercise

Stretching is one of the exercises that help to strengthen the back muscles, and can be done by following these steps: Lie on the knees and hands. Slowly bending the back upward, as the person pulls his stomach toward the ceiling. Lower the back and abdomen towards the ground. Return to starting position. Repeat the exercise 3 to 5 times, twice a day.

Bridge exercise

 Bridge exercise can be practiced by following the following steps: Lie on the floor, making sure that the feet are flat on the floor, and on the width of the thighs. Place the arms on the side of the body. Slowly lift the buttocks off the ground, pressing the feet onto the ground until the body is straight, keeping the shoulders on the ground. Lower the backdown and rest for one minute. Repeat the exercise 15 times, divided into three groups.