Exercises to strengthen back muscles and posture

Exercises that strengthen the back muscles lead to better posture. An arched posture not only limits the function of breathing, but can also lead to muscle back problems, neck, shoulders, among others. Yoga incorporates strength exercises that focus on the back. Healthy back muscles provide support throughout the body and help the alignment of the head, shoulders, hips, knees and feet. When the body is aligned, the system works in balance and improves posture.

Lie on your abdomen

Lobster posture is a basic overhand bending backwards (lying face down) and engages the back, gluteus maximus, hamstrings and calf muscles. Exercise strengthens the muscles of the spine and back and stretches the shoulders, chest and thighs. Lie on your stomach with your forehead on the floor. Extend your arms to the sides of the torso, palms up and keep your legs straight, separated by the distance of the hips. Turns the toes inward to rotate your thighs. Rotate the pelvis, the lower ribs and abdomen to the floor to lift the legs, upper torso and head. Take your gaze slightly in front of you. Hold this position for 10 seconds and relax. Repeat three times, the back muscles are fully strengthened, and stretch shoulders, chest and thighs improving your posture.

Sitting and stretching

The staff position is a basic extension column sitting strengthens the muscles of the back, shoulders and chest stretch and improves overall posture. Sit with your legs extended in front of you and flex your feet. Bring the arms to the sides of the hips with toes toward your feet. Press your palms down. He takes the coccyx and legs to the floor and stretches the column with the crown of the head extending to the ceiling. Stay in the position for eight seconds.

Work your core

The lower back is part of the core of the body, and a strong core includes the stabilization of the spine, preventing back pain and promotes a healthy posture. An exercise to strengthen your core is on your back with your knees to your chest. Interlace your fingers behind your head and shoulders raised. Swap left and right leg with one knee bent and the other stretched. He takes the opposite side with the knee flexed, and repeats like you’re on a bike. For example, stretch the left leg, bend your right knee and bring your left elbow to your right knee.