How to build up your spine muscles

This is an exercise program referred to everyone who wants to strengthen his spine. Nevertheless, if someone has back pain problems, he must talk about this with his physician. There is a difficulty curve depending on the physical status of each person. This must be a critical point on what or when should someone follow these exercises.

 

 

 

 

 



1.Relax the lumbar muscles with a pillow under your knees

2.Relax the lumbar muscles in a hip- knee 90-90 position



3.How to sleep



4.How to stand. Pelvis tilt.



5. Pelvic tilt. Lie down with your knees bent. Tighten your stomach muscles, flattening your back against the floor. Hold for 5 seconds. Repeat 5 times.



6. Stomach tone. Lie prone, head on the side. Pull in your stomach muscles, centered around your tummy button. Repeat 3 times. Build up to 10 seconds and repeat during the day, while walking or standing. Keep breathing during this exercise.

7. Buttoc tone (gluteals). Bend one leg up behind you while plone. Then lift your bent knee off the floor. Hold up for 8 sec. Repeat 5 times each side



8. Deep stomach muscle tone. Kneel with a small curve in your lower back. Let your stomach relax completely. Pull the lower part of your stomach upwards, so that you lift your back up. Hold for 10 sec. Keep breathing. Repeat 10 times.



9. Back Stabilizer. Kneel on four. Tighten your stomach. Keeping your back in this position, raise one arm in front of you and hold for 10 sec. Try to keep your pelvis level and do not rotate your body. Repeat 10 times each side. To progress, try fitting one leg in front of you instead of your arm.

10. Back Stabilizer. Kneel on four. Tighten your stomach. Keeping your back in this position, raise one arm in front of you, while extending the opposite leg and hold for 10 sec. Try to keep your pelvis level and do not rotate your body. Repeat 10 times each side.

11.Lift thorax up to scapula.

 

 12. Lift thorax up to scapula, while the hands reach your knees.



13. Twisting exercises.



14. Sciatica treatment.



15. Sciatica treatment.

 

16. Twisting exercises, only in a healthy spine.



17. Tensioning pyriformis.



18. Tensioning pyriformis.

 

19. Gluteal and spinal muscles exercise.

 

20. Gluteal and spinal muscles exercise.

 

21. Gluteal and spinal muscles exercise.



22. Tensioning the spinal muscles.



23. The ‘bridge’. Strengthening the abdominal and spinal muscles.



24. Strengthening the lateral abdominal wall.



25. High demanding active abdominal wall exercise.



26. Gluteal exercise.

27. High demanding spinal muscles exercise.

28. Hamstrings stretching.

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