These short exercises will help you have a healthy spine.
Back pains and aches are the most common problems even the healthiest of us may experience on a daily basis.
Office work, a lot of sitting down and lack of movement (or on the contrary – a lot of heavy lifting and straining your back) can significantly damage your health.
Looking after your spine and having a healthy back is essential for our overall health – these really simple exercises will help you combat back problems and strengthen your spine even if you do not have enough time to go to the gym regularly.
Besides, your posture is your confidence.
Spending 5 minutes a day taking care of your spine can make you feel more energized and flexible in as little as a week or two!
Here are 7 tips to help you stay healthy and confident! Let’s get started!
Exercise 1:
- Lie flat on the floor on your back.
- Bend your right leg at your knee.
- Try to stretch out your left leg so that it is above your head (while the right knee is still bent).
- Clasp your both hands underneath your left knee.
- Pull your left leg towards your torso.
- Hold this position for about 30 seconds.
- Switch legs and repeat the exercise.
Exercise 2:
- Lie flat on the floor on your back and bend both of your knees.
- Grasp your left leg with both of your hands by the knee and pull is towards your torso.
- Hold this position for about 20 seconds.
- Switch legs and repeat the exercise.
Exercise 3:
- Lie down flat on the floor on your back.
- Stretch out your right arm by 90 degrees.
- Stretch your left leg straight out.
- Pull your right knee to your left side, (so it nearly touches your left hand).
- Hold this position for about 20 seconds.
- Switch your arms and knees and repeat the exercise.
Exercise 4:
- Lie down flat on the floor on your back and bend your left knee.
- Cross your left thigh with the lower half of your right leg.
- Make sure your knee is pointing out to the side at a 90-degree angle.
- Pull your left leg towards your head.
- Hold this position for about 30 seconds.
- Switch your legs and repeat the exercise.
Exercise 5:
- Lean on the floor on your right knee.
- Stretch out your left leg behind you.
- Make sure that your right leg is still bent.
- Hold the position for approximately 30 seconds.
- Switch your legs and repeat the exercise.
Exercise 6:
- Lie down on your right side.
- Bend your left leg atyour knee.
- Use your left hand to grasp your left ankle.
- Gently pull up your ankle.
- Feel the muscles working in your left thigh in the process.
- Make sure your spine is straight.
- Hold the position for about 30 seconds.
- Switch sides and repeat the exercise.
Exercise 7:
- Standing at arms’ length from a table.
- Bend your upper part of the body forward.
- Bend your legs at your knees slightly.
- Keep bending your body forward until you can touch the edge of the table with both of your hands.
- Stretch out your arms and head to your shoulder level.
- Hold the position for about 10 seconds.
- Stand straight up and bend your body to your left and then to your right sides.
- Repeat the exercise.
NB: Remember, that even a little bit of regular exercising for a healthy spine is better than none at all!
Do you know other exercises for a healthy spine? If yes, comment below!
References:
Angela Georgiou because you don’t have a sore back
I may look
Alice for u n the boss
I’ll give em a go for sure
It is more muscle tension tho
Zen and stretches! You need to book a massage babe x
Yep
I’ll shout you a massage for your birthday!
No you don’t need to do that!!
María Guzmán along with yoga in the morning
I’m happy to if it’ll help and it’s your birthday soon and you can’t go on holidays in pain!
Stefan Filip start stretching
Thats not going to fix scoliosis.
I will have to try these exercises.
Matt Weatherall your poor back 🙁
Emory, maybe this will help.
May be something here for you Frankie Avengeance xx
Welcome
Thanks bro
Heidi McDonald you think these exercises my help ease some of your back pain it’s worth a try. Just trying to be helpful.
The 3rd one would break my back
Do the ones that won’t break your back and use that exercises ball to help ease the pain in your back.
That’s why I bought it
But you gotta use it
I do
Stacey Hale not read it so don’t yell at me if it’s rubbish lol
Bit late for mine now though as I’m already all metal!! Xx
Will check it
Just don’t sit there…….
https://youtu.be/z5Wmc8CU-rM
Thanks Hun! I have an apt with an east west md next week. I’ll try these out
Creepy how we were talking about this last night and this just showed up on your newsfeed
Idk if these will even kind of help you because your back is worse than these pics but Jaime Warner
Nothing helps lmao
Have to try those
Tiffany Wilmot check it out
If i do these u gotta 2
Alexis Leanne Dingman dont be lazy do it for yourzelf
Tom G Nahnah Nahnah in case there’s a couple in here that help that you don’t already do
Samantha Marshall …maybe helpful?
I do these all the time they don’t work that much
Harry Marshall it might help xxx
I’m the middle one!
Catherine Teresa just a though
Laura Ann Omahony Sharon O’Mahony Stephen O’Regan
Mël Ïsša try these 😀
Thanks I’ll save this !
Im gonna try this thanks..I have spinal stenosis
Kyla Krogman don’t know if these actually work
Kristen Cruz thought of you maybe this will help
Need pictures
Awe too bad mine has already been fused into one long piece of DONT TOUCH ME and yeah my body doesn’t work that way anymore. Lol
Pictures would be very helpful.
Awesome
Miyuki Lerk maybe good info for you. (:
Sweeeeet… Thanks for sharing
Cheers mate
Jessie Lee get onto it now
Thanks baby xxxxxxx♡
Grady Holland remember how you meant to do these!!
IM THE MIDDLE GIRL!
Thank you my back had been hurting so bad since I had the baby
Need to try
i was thinking more for victoria, but hey if it help you too!
Angela Wehner did your ped have you learn these?
Not yet. She wears the brace 24/7 at this point. There will probably be therapy further down the line.
thanks …interesting and prolly worthy 🙂 but I have a healthy spine lol .. it’s my gluteus maximus I strained working out
(Y)
Love you love you ❤️❤️❤️❤️❤️
Amazing
!!
Doing these helped so much not just with my back pain but with my knee pain as well! It’s so nice to be able to finally do squats without my knees feeling like they want to explode.
Exercises and stretching are really beneficial for the health of your spine.