Back Exercises In Gym

Introduction

Back Exercises In Gym – The exercises are the most important thing that makes a healthy body within a short period of time. It gives the physical and mental support for making a healthy and hygienic body. And also, without doing the exercises and the workouts, the body feels lazy and does not easily respond to doing work in daily life. So, if you neglect doing the exercises, it shows an impact on life in its nature. Most people face back problems that are relevant to all generations in society. It is one of the most common problems that is related to all ages regarding back problems.

Back Body Problems

The back body problems are increasing rapidly these days due to many reasons in daily life. To strengthen the back part of the body, there are many exercises that can be helpful in strengthening the body. Due to these problems, many people are looking for surgeries to prevent back problems. But with the help of the exercises, you can be relieved without undergoing any surgeries on the body. The fit body maintains health in a controlled way that easily responds to our work. To maintain a fit body, back problems can be removed while doing the back exercises in the process.

Importance of Exercises

There is a lot of importance in doing exercises for maintaining a healthy body in both genders. These exercises help in making a fit body, a healthy and strong body, every day. Eventually, the exercises help in making the strength nd strengthening nature of the body. The exercises make the muscles healthy and strong by giving a strengthening effect to the muscles. And also, it makes the body respond easily when you want to do any work, even in hard times. It will give sensations easily to the mind and body with the movements while doing the exercises.

Uses

The exercises help in maintaining the body healthy and stronger while doing the exercises, and help in both physical and mental health.
Ultimately, it gives support to the muscles and joints, which help in maintaining the supporting system of the body.
It also relieves the stress nd strain in the body when you are doing all the work that is suitable to the body.
Even in hard situations, the exercises provide support and strength in daily life situations.
And also it reduces the work pressures and makes one feel comfortable, and gives relaxation to the body.
It also helps in making the proper blood circulation equally to all body parts with its high-speed nature.
Ultimately, these exercises help in preventing all back problems, which can be seen in all ages in these times.

How does the back part work?

Most people have doubts about the working process of the back part in daily life. Mainly, the back part is occupied by the spinal cord, which contains the cervical curve, thoracic curve, and lumbar curve. With the combination of these three parts, the correct good posture is formed for the beings. The maintenance of the muscles and the joints is mostly dependent upon the spinal cord. The neutral position helps in lifting the weights while doing the work across the spinal cord. It also helps in causing fewer injuries to the lower back. The mid and low back parts help in maintaining the correct position to make a healthy body in daily life.

Calf Stretch

Firstly, try to be in a position to do the exercises. Put your arms against the wall part.
Place your foot part a few inches away from the wall, then bend the front leg while keeping the heels on the ground.
Try to stretch the body and hold the position without bouncing your body.
Do the same process two to three times by changing the legs in the process.
Try to maintain the natural curves of the spinal cord in a good position without being too hard in the position.

Hip Flexor Stretch

At first, kneel down on the right knee in the bending position on the left side of the floor.
Hold the position; if you are not able to hold the balancing position, then use the chair to do the exercise.
Muscles should be tightened, and the pelvis and the hip joint should be moved. Do not skip the breathing process.
The back part and the shoulders should be placed in a straight position, then you may feel the stretching on the right hip.
Relax for some time and do the same process 2-3 times by switching legs to get better results.
Maintain the stomach muscles in a tight position, and if you feel pain, you can also use the pillow.

Hamstring Stretch

Arrange one foot and lie on the back part with the help of the buttocks, then stretch your legs on the floor, slightly bending.
Then lift your first leg, and the heel part should be in the rest position by breathing.
When you raise your knee, your knee should be in a straight position.
Try to stretch the legs until they come to the thigh part of the body; it makes the thighs more flexible.
Do the same process 3-4 times by changing the legs for the removal of the back pains.

Hip Rotator Stretch

Firstly, lie on your back with your knees, and the other foot will be in the rest position.
Then take one towel and put it at the bottom of the thigh part, and hold both ends of the towel.
Now, try to pull the towel from the towel that moves towards the chest part of the body.
The buttocks should be in the position for about 30 seconds. By changing the legs, you can do the same process to get better results.
The back and the hips should be in the flat position, and use a pillow under the neck to avoid any pain in the neck.

Quad Stretch

Choose one wall for doing the quad stretch, stand with your arms length from the wall, looking straight.
One hand should be placed on the elbow, and he other hand should hold the ankle part.
Then you must stretch the body in front of the thigh by holding the position for a few seconds.
Do the same process in changing the legs by facing the forward direction.
The spine curves should be maintained at a natural level, and the knees should be kept straight while doing the exercises.

Knee to Chest

Arrange one floor and lie on the floor with the help of your back part in the flat position.
Try to grasp the thigh that should be behind the knee and slightly put it to the chest.
Care should be taken while doing the exercise for beginners in their process.
The breathing process should be going on; do not skip the breathing process in the exercise.
The other foot should be placed on the floor and held for 30 -40 seconds in the process.
By switching the legs, do the same procedure, keeping the head on the floor.
If you feel uncomfortable, use the pillow under the neck to reduce all the problems in the exercise.

Partial Curl-Up

At first, lie on the floor with the help of the back part by bending both knees and feet on the floor.
The hands should be placed on the chest in a criss-cross position for further processing.
Then, look at the top by lifting the chin and the chest slightly, by tightening the muscles in the abdomen.
After slowly lifting the head and the shoulders til the shoulder blades are off the floor.
You should hold the position for 5-6 seconds with normal breathing, and do the same 10-20 times.
The arms must be in a relaxed position and not pulled with the neck; maintain the spine with natural curves.

Prone Press Up

Arrange a soft floor and lie down on your stomach by bending both elbows on the floor.
Then, relax the stomach and muscles in the back part by looking at the floor.
Do not skip the breathing process in the exercise period or workout time.
The forearms and the shoulders should be pushed up while the stomach is on the floor.
Try to hold the position for 5-6 seconds and relax for some time, and do the same process 20 times.
You can also use the pillow under the stomach and the pelvic region while doing the exercise.

Bridge

Firstly, lie down on the floor by putting your palms and back, feet in a flat position.
The abdominal and buttocks muscles must be contracted by lifting the buttocks 3-5 inches off the floor.
Then, try to hold the position for 5-6 seconds, relax for a few seconds, and do it 10-20 times.
Do not bend the knees, and the body must be in a straight position when you are doing the exercise.
The stomach muscles must be tight by alternating legs in the exercise.

Knee lift

Arrange a soft floor and lie down on the floor by bending both knees in a flat position.
Then the feet must be flat and both arms should be placed on the floor on the sides.
The muscles in the abdomen must be tightened, and lift one leg to the upper body side.
The back part is also in a flat position without uplifting the body, and is in the position for 10-20 seconds.
By switching the legs, do the same process 10-20 times, putting the body in a flat condition.
If you are feeling uncomfortable, use one pillow under the neck part of the body.

Wall Side

To do this exercise, choose one smooth wall and stand with your back against it.
Then place the feet from the wall to move slightly, apart from it, then take one towel.
Next, roll it and put it in the middle of the wall and the back part to get stability and help in supporting the spinal cord.
Then the stomach muscles should be tightened and the shoulders relaxed in a free mode.
Next, slowly move downwards and upwards within the sitting positions, then hold the position for 10-20 seconds.
Do not bend the buttocks and knees by looking straight; do this 10-20 times.

Leg Reach

Take one floor mat and place your hands and knees on the floor, with your shoulders.
The hips and the abdominal muscles should be in a tight position, and stretch one leg out in a straight line parallel to the floor.
Do the same process by stretching the legs one after the other while holding the position for 5-6 seconds.
Relax for some time and do the same process 10-20 times by putting the toes straight.
If the knees feeleing pain use a pillow under the knees by looking the eyes in facing downwards.

Tips for doing Exercises

When you are ready to do the exercises, you should maintain the correct posture that gives strength to the body.
Do not stop breathing. When you are ready to do the exercises, normally breathe during the movements.
Try to use supportive shoes to avoid getting any problems in the body; they give support for doing the exercises.
You must place one towel or pillow in your hand to remove the sweat so as not to cause any allergies or rashes to the body.
If you are facing any problems or pain in the body, you must stop doing the exercise to avoid causing any serious issues.
Care should be taken when you are doing the hard exercises or workouts that show impact on the muscles and joints.
Focus should be maintained while doing the exercises that make a better feeling and make it easier for the body to do the exercises.

Conclusion

In today’s generation, the body is easily affected by diseases due to the unhealthy issues that are related to all systems in the body. To maintain a healthy body, the person must be concerned about the body and must do the exercises in the process. These exercises help in maintaining all the systems healthy, so that they can function properly at a speed. By doing the exercise, you can feel relaxation in both physical and mental aspects. It can help in reducing the pain, stress, and strain that make the body more susceptible to diseases. So, to maintain a healthy and fit body, do the exercises and maintain a healthy and safe body throughout life.