4 Back-Strengthening Exercises
for Improved Stability
Most Americans live relatively sedentary lifestyles. Even if you work out an hour a day, that leaves plenty of time for sitting. And much of that time you might not be sitting with correct posture. This spells trouble for your back.
One way to reverse this is through back-strengthening exercises. The professionals at Symmetry Health Center in Alameda, Oakland, and Berkeley, CA can help you develop an exercise program that will have your back feeling great. Here are four bodyweight exercises to get you started.
- Lunge: This simple but effective move strengthens your legs, core, and back. Put your hands on your hips, take a big step forward with your right foot, and plant your left foot behind you. Keeping the ball of your left foot stationary, move the left knee toward the floor. Your right knee should be at a 90-degree angle. Bring the left knee back up. Do 12-15 reps on each side.
- Hip bridge: Lie down on your back. Bend your knees and raise your buttocks while keeping your arms flat on the floor on either side. You should have a straight line from your knees down to your shoulders. Hold for a couple of seconds, then lower your buttocks back to the floor. This move both loosens hip flexors and strengthens your spine and abdomen. It’s a great exercise for counteracting excessive sitting.
- Side plank: Lie on your right side. Lift your torso up with the right elbow directly below the right shoulder. Then, lift your hips off the ground so that only the right elbow and the side of the right foot are against the ground. Hold the position with the back and legs straight. Then switch this over to the other side. This bodyweight exercise also strengthens your oblique muscles and core. These are important muscles for maintaining good posture and spinal column health.
- Push-ups: This classic move is important for strengthening the shoulders, back, core, and chest. You may modify this move if needed. The goal isn’t to put excess strain on your body. Lie with your stomach facing the floor. Place your hands on the floor with the palms down slightly wider than your shoulders and push your body up. Make sure to stay on the balls of your feet and keep the back straight throughout. Don’t go lower than your elbows at any point to avoid neck injuries.
These bodyweight exercises are crucial for keeping your spinal column healthy. By performing them, you’re improving your entire central nervous system. This allows nerve signals to flow throughout your body uninterrupted, improving general health.
The experts at Symmetry Health Center in Berkeley, Alameda, and Oakland, CA are ready to help you live a healthy and pain-free life. That’s why we use Chiropractic BioPhysics (CBP), a natural, noninvasive program that provides treatment for every individual’s spine. By assessing your spine, we can work to develop an exercise plan that strengthens your spine-supporting muscles.
Spinal health is crucial for your well-being. Call us today to learn more and set up a free consultation.
Chiropractic BioPhysics, or CBP, is one of the most scientific, researched, and results-oriented corrective care techniques. CBP-trained chiropractors aim to realign the spine back to health, eliminating nerve interference and addressing the source of pain, fatigue, and disease. As with all chiropractic care, CBP is gentle, painless, and non-invasive.