Now a days most of the people spend a long time working while sitting in chair. It dangerously affects the back muscles. It creates backpain and stiffness. In the current situation, it is not possible to go to gym for workout. So we have prepared the list of top 5 effective exercises that will make your back stronger.
Here are the top 5 exercises to do at home to strengthen your back.
1) Bent over dumbbell row:
Place your right leg on a chair. Hold it strongly with your right arm. Hold a dumbbel in your left hand. Bring it close to your chest. Lean forward to keep your upper torso parallel to the floor. Hold this position for 1 minute. Repeat with opposite side.
2) Band over and backs:
Stand straight with keeping your feet shoulder width apart. Hold a resistance band with both your hands and stretch that as much as possible. Without losing the tension, raise your hands over your head and slowly take it backwards. Repeat this exercise 15-20 times.
3) Forearm Plank:
Take the push up position. Put your elbows undr your shoulder and place your body parallel to the floor. Keep this position for minimum 1 minute to maximum 5 minutes.
4) Superman exercise:
Lie down on the belly. Raise your hands and legs up to the same height. Think yourself as superman! Hold this position as long as you can.
5) Glute bridge exercise:
Lie down on your back. Bend your knees to place your feet near your hips. Now slowly raise your hips as much as possible. Hold this position for 5 seconds.