A Simple Way to Strengthen Your Back Muscles

Did you try the relaxing stretch for the back that was covered in the previous post?

This time, let's look at a simple exercise that can strengthen the back muscles, while stretching the front of the upper body.

Why strengthen the back muscles?

Stabilizes the "Core"

The muscle groups in the back include stabilizers and spinal support muscles. Some of these muscle groups make up part of the "core" that, in a sense, carries the body and distributes pressure to help support the body's internal infrastructure. Strengthening and toning the "core" helps these muscles do their job better.

Supports Better Posture

Being able to stand up straight and hold your stomach in requires strong, resilient muscles along your spine and in your lower back. The stronger these back muscles are, the easier it is for you to maintain good posture throughout the day and during any activity, and helps prevent many kinds of back pain.

Sphinx Pose

Focus on “extension” and “lift” in Sphinx Pose to strengthen the back and stretch the front part of your upper body

1. Lie on your belly with your legs extended, hip-width apart. Keep your arms at your sides and your chin on the mat. Press the tops of your feet into the mat and spread your toes.
2. Bring your arms up. Rest your elbows under your shoulders with your forearms on the floor, parallel to each other. Place your palms on the floor with your fingers pointed forward.
3. Inhale, press hard using your forearms and lift your head and chest off the mat. Press your pelvic bone on the mat, squeeze your buttocks and point your toes towards the back to engage your legs.
4. Keep your elbows close to your body. Drop your shoulder blades away from your ears and draw your chest forward. Lengthen your tailbone toward your heels.
5. Soften your gaze (look at the tip of your nose) and your facial expression. Draw your chin toward the back of your neck.
6. Hold for up to 10 breaths.
7. To release, exhale as you slowly lower your torso, chest, and head to the floor. Relax your arms at your sides.
8. Turn your head to the side, place your ear on the mat and rest quietly.

Benefits of the Sphinx Pose

• Strengthens the back
• Stretches the chest, shoulders, and abdomen
• Firms the buttocks
• Stimulates the abdominal organs

Stay Safe

• Take it slowly and don’t push your body to bend backwards.
• If you experience discomfort in your back or neck, only lift your chest as high as you can without causing pain.

The Sphinx Pose is a simple exercise that almost anyone can do. And it doesn't require any sophisticated equipment - just a flat surface and you're ready to get started. So, do give it a try. 

Let me know how it goes in the comments below.