Regular Training strengthens the back muscles and prevents pain. The following six back exercises you can perform easily at home. They also strengthen the abdominal, gluteal and thigh muscles.

A well-trained back and abdominal muscles is the top priority for a healthy, strong back. More importantly, as a long, strenuous training sessions, the regularity is. The following example exercises a strong back, but also abdominal, gluteal and thigh muscles. You should perform 2-3 times a week. Just from 50 the following six Exercises form a basic framework for a complaint-free back.

A strong back muscles also needs to be strong against players. Especially the abdominal and gluteal muscles but also the muscles of the thighs should be trained, therefore, to the same extent as the back muscles. Regular, short training intervals, you will perform several times per week, strengthen the back and improve the flexibility of the spine.

6 back exercises for home

You lie with raised legs (at an angle of 45°) in the supine position on the floor. The arms are stretched to the side at shoulder height, palms facing upwards.

Lower both knees to one side. In doing so, you rotate the hips and torso as far as possible from the thoracic and lumbar spine, without the use of shoulders and arms lose contact with the ground. Breathe out when Lowering the legs. On the Inhale, straighten the legs again and repeat the Exercise to the other side. You should repeat the movement on both sides up to 15 times before you take a short break. Then repeat the entire movement two more times.

Tobias Weigl is a physician, pain expert and Director of the medical technology company Bomedus GmbH.

This Exercise has two positive effects. On the one hand, she trains various muscle groups of the upper body, on the other hand, it improves the mobility of the spine. Through the lateral bore of the body, mobilize the spine, while the muscles in the side of the fuselage, in the belly and in the upper part of the back is addressed and strengthened. A nice side effect: When you perform this Exercise regularly, you will notice that they come with the legs further and further towards the floor.

To do the back is actually something Good, you should make sure the Exercise carefully, correctly and, above all, slowly. It is particularly important that the shoulders and arms lose contact with the ground. So pay attention to your breathing, tense your abdominal muscles and avoid fast or jerky movements.

You begin in all-fours position and bend as far to the front of the torso and thighs form a straight line. Your arms positioned under your shoulders. You look between your hands on the floor so that the spine remains straight.

The further you move the hull forward, the more you shift the weight on your hands, at the same time legs and knees can be relieved. Pull back the buttocks, until it almost touches your heels. The torso should now be parallel to the flexed thighs. Stretch long to the front, the arms are far stretched forward. Then, you slide the fuselage back to the front in the starting position. Perform the movement for 15-20 times.

By shifting your weight, you mobilize in this Exercise, the shoulders and the entire back area. In the relaxation position (target position), back and shoulder muscles stretched, in the forward movement strengthened. Easier the Exercise is, if you bend the elbow slightly – so even comparatively Untrained can perform the weight shift of 15-20 times. For Trained, the Exercise with straight arms, and thus to increase the effort.

You start in a supine position with the upper body drawn-up legs. The knees are bent, you will have to include both knees and draw the legs towards your chest. Lift at the same time the head and shoulders off the floor and draw the chin toward your knees.

Remove the voltage and they run a leg stretched forward until it rests on the floor. At the same time lower the head to achieve a stretch. The other leg keep bent at the torso and pull the knees with the hands toward the chest. Bend the extended leg and return to the starting position. Then repeat the Exercise on the other side. Perform the Exercise in the exchange of the order of 10-15 times per side.

This Exercise is primarily for the expansion, which will forget when Training frequently. Stretches the entire posterior muscles of the trunk, but also the gluteal muscles.

Make sure that you perform the movement slow and controlled; the kept extended leg should not fall on the ground, but slowly will be stored. In order to strengthen the front thigh muscles – this is also an important counter-player for a strong and healthy back.

You begin in a Quadruped. You stretch at the same time, the legs and arms, and you pull the blanket the buttocks in the direction of. From the side it looks like your body with the floor, would form a triangle. Pulling the buttocks upwards until you feel a stretch in the legs and arms. The heels may be raised slightly, the hand-full of soil should have contact surfaces. You bring the head in the extension of the spine and align the view to the rear on your feet or the opposite wall.

Then, you move the buttocks and the legs towards the floor. Place buttocks and legs on the floor. The arms remain stretched, the torso is bent upwards. Lift the head and look forward. Hold this Position for a few seconds and then return to the starting position.

This Exercise comes from Yoga and is used for the stretching of the entire anterior and posterior muscles. At the same time it mobilizes the back, which is why it is ideal for back to school. To not damage to the back, you should note, however, a couple of points. For example. should not be overstretched to the head in the starting position too far – it is enough, if you see the opposite wall; up to the ceiling, your views do not need to go.

In the target position, you should make sure that you bend your torso as far to the rear as it is comfortable. The back starts to pain, you should resolve the motion immediately in order to avoid too strong a hollow cross.

Also this Exercise you begin in a Quadruped. You kneel with a right angle bent legs on the floor; Your arms you are vertically under your shoulders. The view is slightly raised head, straight on. Press the torso as far as possible, so that a slight hollow.

Now draw the chin toward the chest and curl at the same time the back to the top, so that a hump is formed. Hold this Position for a few seconds and then move slowly back to the starting position. Repeat the movement up to 20 times.

As insignificant as this Exercise appears, so great is your Use. The further you pull the torso towards the ceiling, the greater the elongation of the spine. At the same time the abdominal and buttock muscles are stretched. The Exercise, which you might as a so-called cat hump out of the Yoga or the back to school, the Mobilisation of the entire spine. You will remember: The more often you do this Exercise, the moving, the spine will be.

You start in the prone position on the floor, your arms parallel to the torso on the floor, palms facing upward. The tips of the toes are positioned. To begin the Exercise, lift the head in the extension of the spine from the floor, the view is towards the ground. Raise the arms parallel to the floor and tighten abdominal and gluteal muscles.

Now, move both arms forward until the hands (with bent elbows) are next to your ears. Hold this Position for a few seconds. Then follow the arms back to the rear and place the torso and the arms. A breath in when Lifting the upper body when you Drop it. Repeat the motion about 15 times; after a short break, you can perform two more sets.

This Exercise is meant, in the back, especially lower back muscles to strengthen. At the same time, the glutes and the entire posterior thigh muscles will be strengthened. Make sure you Practice on your breathing, which should form a clear rhythm of Exhale (upward movement) and Inhalation (downward movement). Because when you Lift the upper body and the shoulders, a slight hollow back can occur, you can put a double folded towel under your belly – this way you do not strain the lower spine.

Book tip

The Text is an excerpt from the book of Tobias Weigl “The back pain Bible. Diagnosis-Healing-Therapy”. It appeared in Meyer&Meyer-Verlag.