If you have a sedentary job that doesn’t require much movement it is not uncommon for your posture to suffer and lower back pain to emerge. After all, poor posture is the leading cause of many muscular and skeletal problems. Luckily there are a range of exercises that can be carried out in order to regain strength in both your back and core. Read on to find out more…
Plank
As the most effective exercise to engage both your core and back, the plank is considered an advanced move. With this said, it can be adapted for beginners too! Lying face down on a matt, use your toes and forearms in order to lift your body from the ground. You should keep your abs tight during this exercise and hold it for around 10 seconds if you are a beginner. Rest for 30 seconds then repeat!
Reverse Fly
This exercise can be done with or without hand weights in order to increase or decrease the difficulty. Stand with your feet at shoulder width apart and slightly bend your knees, making sure that your back in kept straight. Face your palms inwards and raise the weights towards your core so you are squeezing the shoulder blades together. Repeat 10 times for 3 sets.
Superman
If you’ve ever wanted to fly like the Kryptonian hero, this is the exercise you’ve been looking for! The superman involves lying face down on a matt and bringing your arms straight out in front of you so they are above the floor. It is a great way to engage your glutes and hamstrings whilst simultaneously strengthening your back.
Here at The Healthy Living and Fitness, we believe that the posture you maintain throughout your life will determine the health problems you may suffer from later in life. After all, there is nothing worse for your back than slouching over a computer 8 hours a day! To find out more information, get in contact with a member of the team today!