The German’s shoulders are very tight, leaving a lot of marks on their necks. Christian ilgner, editor of eat smarter, tested back exercises that can mobilize muscles again. Their conclusion is that anyone who completes training every day can keep his back healthy and flexible.
Raise the hips: strengthen the straight back muscles when lying down
1. Lie on your back with your legs slightly bent. Stretch out your arms and place them next to your upper body.
2. Raise the pelvis so that the upper body is in a straight line. Hold for 20 seconds.
3. Lower your bottom. This exercise should be repeated 2 to 3 times. It helps strengthen hip and back muscles.
Tighten your knees: stretch your lower back
1. Lie on your back, bend your knees and put your hands across your chest.
2. Pull the right leg up and hold it briefly. Change sides and repeat 20 times on each knee.
3. You can also use both knees at the same time.
Back Trainer: strengthening the back of the body
1. Land on all fours. Lift the left leg and right arm at the same time until they are horizontal. Keep your neck straight and your back straight. Hold the position for five seconds while breathing gently.
2. Now put your right elbow and left knee under your body. Alternate 4 to 5 times between two positions in fluid motion. Then it’s the other party’s turn.
Improve trunk: strengthen straight back muscles
1. Lie on your stomach with your hands under your chin. Touch your toes to the ground.
2. Now lift your torso and legs slightly and look at the floor. Hold for 20 seconds. Repeat the exercise 2 to 3 times.
Katzenbuckel: relax the straight back muscles and release the obstruction
1. You kneel with your limbs. The palms and calves are separated by the same width as the hips. Put your hands directly under your shoulders and bend your arms slightly.
2. Now roll your back into a hunchback as much as possible by pushing your tailbone down and forward. The head is slightly lowered towards the sternum. Hold this position for a few seconds.
3. Now push the tailbone upward to make the upper body Sag (the back is slightly concave). Tilt your head back and look up. Repeat the process with smooth movements for about 10 times. Inhale as you bend your knees,
Exhale when drooping (slightly sunken back). This sport originated from yoga and is mainly used to stretch the neck and back and release blockages.
Shoulder press: mobilize muscles
1. Stand with your back against the wall and lean against the wall. Raise your elbows to shoulder height.
2. Now push your back and shoulders away from the wall with your elbows. Hold this position for five seconds while continuing to breathe evenly. Repeat the exercise 10 times. Important: when pushing away the wall, don’t fall into the sunken back and breathe evenly. Exercise can mobilize and strengthen the muscles between the shoulder blades.
Fight tension: shoulder back and forth
1. You stand with your knees bent slightly. Tighten your abdomen and hips. Pull your shoulders forward and hold the position for a second or two.
2. Then pull your shoulders back and hold for a moment. Repeat the exercise 15 times. This relaxation exercise can relieve the tension in the neck, neck and shoulder areas and promote blood circulation.
Tips from professionals: exercise slowly and in control
The exercises shown are ideal for home use. Nevertheless, it makes sense for professionals to show you them. Personal trainer Steven Kreis (fitness first Hamburg) practiced with editor Christin ilgner. His advice: “it’s important to practice slowly and in control. Speed often means mistakes.”