Basic exercises for strengthening the back

The back is an amazing structure with the spine at the core and the muscles around it to give it the flexibility and movement it needs in everyday life. The next few articles will focus on asanas that strengthen the back muscles, ensuring that your back remains relaxed, supple, strong and flexible.

Exercise 1

• Lie on your stomach with your arms bent, palms placed below shoulders and elbows as well as toes tucked in
• Inhale and raise one leg as high as you can
• Hold the position for 10-30 seconds
• Exhale and slowly lower the leg
Repeat with other side.

Exercise 2

• Lie on your stomach with your arms bent, palms placed below shoulders and  elbows tucked in
• Inhale and raise one leg as high as you can
• Bend the other leg and place the foot, as shown, to support the leg
• Hold the position for 10-30
seconds.
• Slowly release the bent leg and come back to the starting position
• Repeat with the other side.

Exercise 3

• Lie on your stomach with toes tucked in, palms placed below the shoulders (the same way as done in previous exercise)
• Lift your hips as shown
• Interlock your hands behind the back and pull both arms upwards, as shown
• Hold the position for 20 seconds
• Slowly release the arms and come back to the starting position.

Exercise 4

• Lie flat on your stomach, chin on the floor, legs together, feet stretched out and soles upward
• Interlock both hands behind your head, supporting the sides of the neck with the thumbs
• Inhale and raise your upper body
• Hold the position for 15-30 seconds
• Exhale and return to the starting position.