Back exercises without equipment for home
Regular back exercises strengthen the muscles, improve flexibility and help prevent back pain. Here are some effective exercises:
Cat-Cow Stretch
This exercise mobilizes the spine and stretches the back muscles. Start in a quadruped position, breathe in and arch your back upwards (cat's back), breathe out and lower your back (cow pose). Repeat this 10 times.
Bridge
Lie on your back with your feet flat on the floor and hip-width apart. Raise your pelvis so that your body forms a straight line from your shoulders to your knees. Hold the position for 5 seconds and slowly lower your pelvis. Repeat 10 times.
Superman
Lie on your stomach, stretch out your arms and legs. At the same time, lift your arms, chest and legs a few centimeters off the floor, hold the position for 5 seconds and slowly lower yourself. Repeat 10 times.
side plank
Lie on your side, support yourself on your forearm and lift your pelvis so that your body forms a straight line. Hold the position for 15 seconds and then switch sides. Repeat 3 times per side.
Child's Pose
Sit on your heels, stretch your arms forward and lower your forehead to the floor. Hold the position for 30 seconds and breathe in and out deeply.
