Staying hale and hearty has become a sort of task for people these days as our sedentary lifestyle and bad food habits have wreaked havoc on our body. Every other person who you meet is suffering from some kind of ailment. Women are more prone to such ailments as their bodies are less strong. Moreover, they have to work extra. Managing home and office together is not an easy thing. It is a back-breaking job, literally as well as metaphorically. Therefore, you must take good care of your back. Otherwise, you won’t find any backup for your home and office.
Back exercises for women are the best way to keep your back in shape. Now, by shape, we don’t mean the geography of your posterior. We are talking about the overall fitness of your back. To keep it in shape, you must exercise regularly. These exercises are specially designed to complement the muscles and nerves of your back. They are the best remedy to avoid the painkillers that have become a sort of lifestyle for a lot of women. So, here is the collection that will take you through some of the most effective exercises for your back. Have a look.
1. Stretch and Pull
This is a very simple exercise and does not take more than 10-15 minutes. You don’t need any dumbbells or any other equipment to get started. Just lie down on the floor with your knees bent. Now place your hands on your thighs and pull your legs towards your chest. Remain in this position for 10 seconds and then return back to normal. Do this 8-10 times.
2. Curve your Back
Another simple and easy exercise that relaxes your back and keeps it flexible. To get started, you have to lie down on your stomach on the floor in a straight position with your hands stretched on your sides. Now take a deep breath and lift your legs towards the ceiling along with your face, making a curve with your body. Stretch as much as you can. Hold yourself in this position for around 8-10 seconds and then return back to normal.
3. Lift your Butt
In this exercise, you have to lie down on your back with your knees bent and feet on the floor. Press your feet gently onto the floor and try to lift your butt above the floor. Keep yourself in this position for 10-15 seconds and then bring yourself back to the normal position. Do this 8-10 times. It will strengthen your back and your rib.
4. Kneel and Stretch
This exercise requires you to kneel down on the floor on your hands and legs. After you kneel down, stretch your neck upwards so that your back muscles get enough stretching. Hold yourself like this for 10 seconds and then relax. Repeat it 8-10 times to get maximum benefits.
5. Hold the Dumbbells
In this exercise, you have to use the dumbbells. What you have to do is get a pair of dumbbells. Hold them in your hands and bend slowly so that your hip is stretched out at the back. Keep your belly muscles firm and tight. Hold yourself in this position for around 10 seconds and get back to the normal position. Repeat it 6-8 times. Take care not to stretch in excess as it may cause cramps.