The lower back is used in many daily fitness routines and plays a very important role. A good strong lower back prevents from injury and will give you a better posture, which would improve your personality.
The only way to achieve these goals is to perform the right lower back exercises and implementing them correctly would do the trick. Some of these really effective workouts will make you feel better and relaxed mentally. Here are some workouts and how they are to be done accordingly.
Seated Bent-over Stretch
Stretching increases your posture and prevents injury to your lower back. Preventing injury would increase your mobility. The seated bent-over stretch can be performed with a simple chair. This targets the muscles in your lower back. Starting off you put your feet flat on the ground; they should be wider than shoulder-width and make sure your toes are pointed forward. Reach under your chair towards the ground as far as possible and hold your position for 20 to 30 seconds.
The bridge is very effective at working on your lower back. It also incorporates your core, glutes and hamstrings. First, lie on carpet or any type of mat with yourself laying on the floor. With your knees bent, now raise your hips until your shoulders and knees come in line with each other. As you raise your hips, squeeze your abs and glutes. Your shoulders and head have to stay relaxed during this point. Try not to have any head or neck movements to avoid any type of neck issues. Hold this position for two seconds. Do around 10 to 15 reps.
The quadruped targets hips, cores and shoulders. With you being on the floor, begin on all fours. Keep your back straight. Lift one arm, with which ever arm you lift make sure you lift the opposite leg to that arm and lift it straight up to be lined up with it. Slowly lower your leg and arm back to where you started. Perform the same motion with your opposite leg and arm. Complete 20 to 30 reps.
The superman is a very effective and very easy-to-master lower back exercise. It, also, works on strengthening the hips, glutes and shoulders. First lay on carpet or a mat with your stomach flat on the floor. Raise both arms and legs simultaneously. Extend your spine so your chest lifts off the ground you will feel a stretch in your lower back. Hold this position for two seconds. Slowly return to where you started. Complete 10 to 15 reps.
Generally, performing these exercises would really help your lower back. As we all know that having a good strong lower back not only increases better posture but with better posture comes a more appealing personality. Also, these exercises play a big role in preventing injury’s to your lower back and prospectively speaking it’s not a pretty sight. Keeping up with these workouts will improve your health life and have you feeling better.