These few exercises help tone your back. Here’s how to reproduce them according to the physiotherapist Major Movement.
The back extends from the shoulders, to the kidneys. Thanks to him, we can move and stand up. In other words, he supports us, hence the importance of taking care of it.
“” I feel my weak back, but I don’t know what to do as a movement to strengthen it “. And that’s it!”writes the physiotherapist Major Mouvement on an Instagram publication in which it shares six simple exercises to relieve and strengthen the back. Why is it important? This area can weaken and make your daily life more difficult. The exercises below improve your posture, prevent pain that can occur over time, and protect your spine. Besides, good news: it is never too late to start, and it doesn’t matter your age.
The first is The Bird Dog (In French the dog bird). On all fours, raise an arm and your leg opposite to it. Then alternate. The second? The Romanian Deadlift. Take two dumbbells, or water bottles if you don’t have one. Lower yourself by pushing the buttocks back and keeping your back straight. The third is called arms in the air. Always with the dumbbells, fold the elbows and raise your arms to the ceilings, to return to the initial position. The fourth is The Superman. Lying on the belly, peel off your feet and hands, and stretch your arms in front of you, and then fold them. Guaranteed sensations! The fifth is the single leg deadlift. With a dumbbell positioned in front of your thigh, lower yourself, lifting the opposite leg behind. Be careful to find your balance. Finally, the last exercise, The Pont-Levis. On a bench, lie on your stomach, legs in a vacuum. Join your feet and go up, then rest. Here you have your program.
How many repetitions and series, should you do? The physiotherapist informed them in the link on its Instagram biography. But do not hesitate to define them yourself, depending on your level.
