The back is one of the biggest and most important core muscle groups in our bodies, therefore it is crucial that we always maintain a healthy posture to avoid injury and loss of function. Back related workplace injuries are becoming more and more common among businesses, and although sitting at a desk all day may seem relatively easy on the body, maintaining a hunched-over sitting position for extended periods of time will lead to back injuries and unwanted pressure on your spine.
We all live busy lives, but whether you’re a regular traveller, can’t find the time to make it to the gym, or simply prefer working out from the comfort of your home, the following exercises will both strengthen and tone the back, with no equipment required and won’t take any longer than 10 minutes to complete.
Hip Bridges
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Hip Bridges are an extremely simple, yet effective way of stretching out your hip flexors after a long day of sitting at your desk. It also strengthens and tones the muscles that stabilize the spine such as; the glutes, hamstrings and the erector spinae.
Single Leg Deadlift
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The single leg deadlift is apart of any good back training program as it works the entire posterior chain in the process. By balancing on one leg, it requires both sides of your body to work equally as hard without over-compensating. This leads to good synergy between the muscles of the back and also improves the posture of the spine.
Planks
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While a plank may look too easy for some to actually be beneficial to back strength, don’t let the simplicity of the exercise fool you. Holding the plank position actually takes a lot of strength and endurance in your abs, back, and core which will reduce long term back pain and improve function.
Donkey Kicks
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While this exercise is known by many different names, the overall benefit of the exercise remains the same. Regardless of what you call this exercise it works to tone, tighten and strengthen your glutes and stabilize the lower back.
Superman
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As the name suggests this exercise requires you to replicate a flying superman pose, sounds fun right? More importantly though it is a great back exercise to keep your back strong and release any muscle tension.
Set a goal for yourself
“I will have good standing and sitting posture by following these daily tips.”
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Source: Life Hack