fitness

Great Exercises for Women Who Want Their Back and Spine Healthy ...

Holly Riordan

Great Exercises for Women Who Want Their Back and Spine Healthy  ...

If you're always slouching, you could end up ruining your spine. Since that's an important part of your body that you don't want to damage, there are certain workouts you should do to keep your body running smoothly. Anyone who has a habit of slouching in their seat should do these exercises to keep their back and spine healthy:

1 Prone Chest Arch Raise

You should start by resting facedown on your stomach with your hands by your side. Then you should raise your chest and head off of the ground. Hold that position for ten seconds and then put your head and chest back down again. Just make sure that you don't end up hurting your back and spine, because the exercise is meant to help them. If you're in pain at any time, then put your workout on hold.

2 Spine Stretch Forward

For this stretch, you should sit with your legs extended in front of you. Place those legs shoulder-width apart, and then place your arms straight out in front of you. Then you should reach forward just a little bit while you place your chin against your chest.

3 Opposite Arm and Leg Raises

This exercise helps strengthen multiple areas of your body. Start by resting on your stomach and lifting up your opposite arm and leg. Then you should repeat the move on the other side of your body. Repeat those moves ten times in a row, and then get on your knees and do the same thing from your new position.

4 Cat Curl Yoga Stretch

Relaxing yoga poses can help your body just as much as intense exercises can. For the cat curl, you should start on your hands and knees, and then you should curve your back while pushing your nose toward your pelvis. Then you should arch your back while lifting your head.

5 Pelvic Tilt

This exercise will strengthen your glutes, as well as your lower back. You should start off by resting on your back with your knees bent and your arms at your side. Then you should rotate your pelvis upward and tuck your hips to place your back at an angle. Then you can lower them back down. That's the entire exercise!

6 Knee to Chest

Start by resting on your back with your arms and legs out directly in front of you. Then you should lift your right knee up toward your chest. Grasp that leg just below your knee and hold the position for a full minute. Then you can lower your leg back down and repeat the exercise with the other leg.

7 Stretces for the Spine

This video will show you how to do three different stretches that will help your spine. The first one involves starting on your hands and knees and then scooping your arm beneath your body. The second involves resting on your side and reaching one arm back and another arm forward to grab your legs. The last stretch involves placing a towel between your knees while you rest on your back and rotate your legs from side to side.

You don't want to end up with a hunched back. That's why you should set aside some time each week to engage in these important workouts. What other exercises have you done to keep your back and spine healthy?