Building a strong balanced back

A strong back will help you through life but a balanced one will keep you healthy as well. There is a strong tendency to strengthen the contracting muscles and a neglect of the erecting ones.

Your work must reflect where you are instead of where you want to be.

Movements:

  1. Lie on your stomach and inhale, as you inhale bring one leg from the hip upwards and relax on the exhale. Repeat for both legs several times.
  2. Lie on your stomach and inhale, as you inhale bring both legs together from the hips upwards and relax on the exhale. Repeat  several times.
  3. Lie on your stomach with your arms in Superman position and inhale, as you inhale bring one arm upwards and relax on the exhale. Repeat for both arms several times.
  4. Lie on your stomach with your arms in Superman position and inhale, as you inhale bring both arms upwards and relax on the exhale. Repeat  several times.
  5. Lie on your stomach with your arms in Superman position and inhale, as you inhale bring both arms and legs upwards and relax on the exhale. Repeat several times.
  6. Repeat the previous movement and hold for a growing number of breaths for each hold. It’s all right to time yourself by singing the national anthem or a blues song.
  7. Repeat the previous hold but use your breath and torso muscles to turn belly to back and forth with all limbs in the air.
  8. Stand on stable ground and a step away from the wall. Place your hands on your head and lean on the wall keeping your body straight. A mirror or a frank friend will help in this. Time yourself by breaths.

Have fun