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10 Exercises Women Can Do To Make Their Back Stronger

By: Akila Seetharam Indurti

Studies show that back pain is one of the most debilitating conditions that people go through in the world. It mostly affects the women who tend to suffer a lot with the discomfort and pain.

Wrong posture and lack of exercise are the main causes behind this. A 30-minute workout each day could work wonders in treating the lingering pain that affects most of our day-to-day activities.

Also Read: 10-minute Workout Tips For Women

It could be the result of a trauma in many of the cases. Women are especially vulnerable, ageing muscles, child birth, etc, being some of the reasons for back pain.

Sitting for long hours in one position could also cause the muscles to lose on their strength, which inturn could cause the body to lose out on its flexibility, leading to back pain.

Also Read: Exercises For Women In Their Periods

Relief can be had by doing certain exercises that strengthen the back and also those that enhance the muscle endurance and stability. The key is prevention.

So, here are ten easy exercises specially designed for the women folk out there to make your back more stronger. Do have a look and try including these exercises in your daily workout sessions too.


The Cat Stretch

Get on to fours like a cat. The back should form a table with the hands and legs forming the legs of the table. The arms should rest on the ground with the hand directly below the shoulder and flat on the ground. Keep the knees hip width apart. Alternate between arching the back as high as possible and rounding it off. Hold on to each pose for 15 seconds. Return to the tabletop position and relax. This helps in strengthening the shoulders and the back.


The Hand Stretch

While on the floor on all fours, the leg and the opposite arm should be stretched. They should remain parallel to the ground. Hold onto this position for 10 seconds and come back to the original position. Now, try the stretch with the opposite arm and leg.


The Curl

Lie down flat on the back on the exercise mat. Fold the right knee to form a right angle. Raise the head and shoulders from the floor and hold on to this position for five seconds. Straighten the right leg, but with the head and shoulders still raised from the ground. Now, try with the left leg. Hold on for another five seconds. Return to the start position. This can be done for about 5 times.


The T Stretch

Lie face down on the mat with the arms stretching spread-eagled on the floor to form a T-shape. The feet should remain touching the ground. Let the fingers point to the right on the right side and left on the other. Lift the arms as high as you can. You can hold for a few seconds and then return to the start position. A simple, but effective exercise.


Flying Pose

Lie on the side with the hand resting on the ground and bearing the weight. Try to lift yourself and hold it for a few seconds. Return and try with the other hand.


The Chair Position

Sit upright on the chair. The thighs and shins should be at a 90-degree angle to the floor. As you inhale, raise your arms above the head. As you exhale bend forward all the time remaining seated in an upright position. Bend from the waist and let the upper part of the body rest on the thighs. Allow the arms to hang down and hold for 10 seconds. A good exercise for strengthening the lower back.


Squat Stretch

Lean with the back towards a wall. Without bending the knees, come to a squatting position with arms stretched in front. Hold for 5 seconds and come back to the standing position. Repeat at least 10 times.


Twist And Turn

Take a break from your seat by getting up, stretching and twist the torso as far back as possible, a simple exercise that can be done anywhere. Repeat the same procedure on both the sides.


Cross Your Arms

Stretch your one arm right ahead of you. With the other, grab the elbow of the arm that is stretched out and bring it close to the chest, while at the same time stretching the shoulders and upper back. Hold it for a few seconds and release. Alternate with the other arm.


Forward Stretch

Sit on the floor with legs stretched about 12 inches apart and feet stretched outward. Stretch the arms forward trying to touch the left foot. Hold it for 15 seconds and then come back to the sit-up position. Repeat stretching the arms towards the right foot, hold and get back to the sitting position. Repeat 2 or 3 cycles each time.

Read more about: women, exercises, yoga
Story first published: Monday, April 18, 2016, 20:00 [IST]
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