Many people suffer from back pain and poor sitting posture due to their sedentary work throughout the day. However, general health and sitting posture can be improved with simple exercises to strengthen the back and enhance physical fitness. This guide provides a set of effective exercises to strengthen the back and improve sitting posture.
Side Stretch Exercise:
Stand in a comfortable position and hold your left hand with your right hand above your head. Then gently stretch to the left side until you feel a stretch on the right side of your body, then repeat the process with the other side. This exercise helps improve flexibility and alleviate back pain.
Bridge Exercise:
Lie on your back, then bend your knees and place them on the ground shoulder-width apart. Slowly lift your hips until a bridge is formed between the ground and your hips. Hold this position for a few seconds, then slowly return to the initial position. This exercise helps strengthen the back, buttocks, and abdomen muscles.
Back Extension Exercise:
Stand on your knees with your hands on the ground, then slowly extend your body backward until you feel a stretch in your back and neck. Then slowly return to the initial position. This exercise helps improve spinal flexibility and alleviate back pain.
Squat Exercise:
Face the wall and lean forward until you feel your hands touching the wall. Then bend your knees and lean forward until your body forms a 90-degree angle. Then slowly return to the initial position. This exercise helps strengthen the back, buttocks, and thighs muscles.
Bicycle Exercise:
Lie on your back and place your legs at a 90-degree angle. Then lift your head and shoulders off the ground and move your legs as if you are pedaling a bicycle. This exercise helps strengthen the back, abdomen, and buttocks muscles, improves fitness, and helps improve sitting posture.
Cat and Camel Exercise:
Start in a quadruped position, then lift your head and arch your back downward until you feel a stretch in your back. Then lift your head and arch your back upward until you feel a stretch in your neck. This exercise helps improve spinal flexibility and strengthen the back and neck muscles.
Chest Lift Exercise:
Lie on your stomach with your hands placed beside your shoulders, then slowly lift your chest and shoulders until an arch is formed between the ground and your chest. Then slowly return to the initial position. This exercise helps strengthen the back, shoulders, and improve sitting posture.
These exercises should be performed regularly, 3-4 times a week, gradually increasing the time and effort. It is also important to pay attention to sitting posture and avoid sitting for long periods without movement. Additionally, it is important to consume healthy foods and drink plenty of water to improve overall health.
By using these exercises and following the mentioned tips, the back can be strengthened, sitting posture can be improved, and consequently, overall health and fitness can be enhanced.
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