Two Easy Back Exercises At Home

Many of us have a love/hate relationship with our backs

. While we can't walk, stand, sit, etc. without it, the back is among the most complained about body part. The reason for most of our back problems is a lack of proper exercise that focuses on strengthening it, to prevent back injuries. Even doing a few back exercises at home, in-between commercials on TV or as a 5 minute break from your computer screen every hour or two, can prevent many back injuries.

Everything happens in the back...

Think about it for a second: Everything that takes place in our bodies goes through our spine. It's essentially the roadway that sends information between our brain and the rest of our body. Yet it's also the most neglected and abused part of our body. Sitting, slouching, not using proper posture are all counter-productive to spinal health.

Start doing some easy back exercises at home and watch your life start to get a little easier.

Hanging stretch

This may not be possible for everyone to do, but it's an amazing stretch for your spine and entire upper body. The over-hang on a door way, or any other structure that's within reach over your head is perfect: 1) Reach above your head and grab whatever you're using for the stretch. 2) Next, gently bend your legs letting your body weight transfer to your hands and hang for a few seconds.

Keep in mind that while this is called a hanging stretch, you don't actually have to let your feet off the ground. It's much safer just to bend your knees and transfer your weight to the hands.

Lower back contractions

While seated, standing, or even lying down -- try some lower back contractions. If your looking for easy back exercises at home, the back contraction can be done as many times as you want, without the use of equipment. It helps to straighten the spine and get nourishing blood flow to all areas of your back.

With your back perfectly straight: Squeeze and contract your back muscles. Concentrate on contracting your back, while keeping your chin up and shoulder-blades pulled back. Do as many of these throughout the day as you can.

by: James Lunden

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