5 Spinal strengthening exercises you can do at home

1. Back stretching

 

This exercise is a movement that stretches the back muscles. Through breathingIt is a type of exercise that also has a relaxing effect.

Back stretching is a low-intensity exercise that strengthens the spine and prevents the recurrence of back pain. It is more effective when combined with short breathing exercises.

 

Exercise methods

 

• Lie on your back on the mat.
• Bend your leg and use your hand to wrap around your knee, pulling it toward your chest.
• Then breathe through your nose and exhale through your mouth.
• Return to the initial posture. Repeat 15 times.

 

2. Lying Oblique Crunch

 

This exercise not only helps strengthen the back but also effectively enhances the rectus abdominis.

One of the benefits of this exercise is that it can strengthen the lower back and waist, reducing body pain. Another advantage is that it works the rectus abdominis, helping to create a more attractive waistline.

 

Exercise methods

•  
• Lie on your back on the mat with your legs bent.
• Move your knees side to side alternately, one at a time.
• Be careful to keep your shoulders and feet on the ground during this time.
• Breathe in through your nose and exhale through your mouth during exercise.
• Repeat 12 to 15 times on each side.
•  

3. Laryngeal stretching

If this exercise is difficult, try using a resistance band. It helps with refreshing stretching. The occipital stretch is a good exercise to do when you want to strengthen the spine. It not only works the muscles but also reduces tension in the lower back.

 

Using a resistance band makes exercise easier. Place the band on your feet, hold the band with both hands, and lift it upward. The specific exercise method is as follows.

 

Exercise methods

 

• Lie on your back on the mat and bend your legs.
• Breathe in through your nose and straighten one leg.
• Breathe out through your mouth and lift your bent leg. Keep the knee straight and raise the leg toward the ceiling.
• Hold this position for 5 seconds, then slowly lower down.
• Repeat 10 to 12 times for each leg.

 

4. Upper abdominal exercises

Core exercises like crunches are good for the lower back.

The benefit of doing exercises that strengthen the spine is that they are useful for exercising muscles in other areas. Let's try an upper abdominal exercise that can work the abdomen and back at the same time.

 

Exercise methods

 

• Lie on your back on the mat. In this basic position, place your hands behind your head or touch your left hand to your right shoulder and your right hand to your left shoulder.
• Then, lift the chest and shoulders toward the knees. Maintain a neutral position.
• Maintain this posture for 3 seconds, then return to the original position.
• Repeat 12 to 15 times while breathing.

 

5. Arm and leg lift exercise

 

To exercise properly and prevent injuries, you should align your arms and legs in a straight line.

 

It is effective not only for strengthening the spine but also for developing core strength. You can do it lying face down or on all fours. For beginners, since their strength is weak, it is better to do it lying face down.

 

Exercise methods

 

• Lie face down with your legs extended straight. Then, place a pillow under your lower abdomen.
• Do not lift your body off the mat; lift your right arm and left leg.
• Maintain this posture for 3 to 5 seconds, then return to the original position.
• Exercise the opposite side in the same way.
• Repeat 12 to 15 times.
• • When doing it in a four-legged position, the same method of exercise can be used. However, make sure to check that your arms and legs are properly aligned in a straight line when lifted.