strengthening lower back muscles
Strengthening Lower Back Muscles
Millions of people suffer from lower back pain and back-related injuries every year. Strengthening lower back muscles is the only way to prevent such injuries. The upcoming article aims at enlightening you in this regard.
Roman Chair Exercise
Roman chair is an exercise equipment that is mainly used to work on the lower back and abdominal muscles. Working out with the help of a Roman chair is extremely efficient, safe, and effective.
- Place your knees on the seat of the chair and your hips on the padded top part. The chair is designed in such a way that it helps you lean forward.
- Keep your arms behind the neck or crossed in front of the chest. Slowly bend forward from the hips while lowering your upper body towards the floor.
- When you get to about an 80 - 90 degree angle, stop and pull the upper body back to the starting position.
- Repeat the exercise, and do at least 3 sets of 10 repetitions.
- Stand with your feet about hip-width apart, in front of a chair.
- Squat until your hands come till the level of the chair.
- Move using only the ankle joints, while letting your weight be on the chair. Let your muscles relax.
- Pull back, that is straighten your body upright. The movement should come from the hip joints and not your lower back.
- Repeat the procedure for about ten times without tightening any of your muscles.
- Get into a stance similar to a runner starting a race.
- Bend your knee till your head is directly above the knee.
- Lower your hips till the other knee touches the ground.
- Repeat the exercise, and do it at least ten times.
- Lie down on your stomach.
- Place your hands next to your chest.
- Now, slowly, lift your chest off the ground.
- Stay there for a few seconds and come back to the original position.
- Repeat the exercise, and do it at least ten times.
- Lie down on your back.
- Bend your left knee, and keep the left foot on the floor.
- Next, keeping your right leg straight and tightening your ab muscles, raise your right leg about 7 inches off the floor. Hold for a few seconds and then bring it back down.
- Repeat it around 10 times and then switch legs.