Exercises for the back

One of the most important areas of the body, which can make your life hellish, is a bad back. Until it is ok we rarely bother about it, but once it starts giving you pain, your whole life ends up revolving around it. To keep the back in good condition, practice the following postures which are easy to do and yet keep your back in a good shape.

Exercise 1

Exercise 1

• Lie on your stomach, your legs straight, your feet together, your soles upward and your forehead on the floor

• Place your palms below and to the side of the shoulders, the elbows tucked in close to the body

• Inhale, slowly raise your head and upper body, keeping your navel on the floor and your elbows bent as shown

• Hold, breathing normally

• Exhale as you slowly return to start position

• Now place your palms by your chest, the elbows tucked in

• Inhale and raise your upper body till your navel

• Straighten your arms, raise your torso as shown, tuck your toes in and look up

• Hold for 10-30 seconds, breathing normally

• Slowly resume start position.

Exercise 2

• Stand on your knees, knees together with your arms by your side, your feet tucked in

• Slowly lean back, reach back with your right arm and grip your right heel

• Inhale, raise your left arm, slowly arch backward stretching your arm behind you as shown

• Hold for a few seconds breathing normally

• Slowly raise your arm, straighten up and resume start position

• Repeat with the other arm

• Get down on all fours, your arms straight, palms under your shoulders, fingers facing forward, knees in line with your hips.

Exercise 3

• Get down on all fours, your arms straight, your palms under your shoulders, the fingers facing forward, your knees in line with your hips

• Inhale and raise your head and look up as you create an intense dip in your back

• Hold the position and your breath for a few seconds

• Exhale and drop your head down and arch your back as shown

• Hold your breath and maintain the position for a few seconds

• Resume start position

• Do about 10 - 15 rounds.