A healthy back is important for a fulfilling life. It allows us to move freely without feeling pain. Unfortunately, the back is also a very sensitive part of the body that is easily prone to tension and injuries.

To keep your back healthy, it's important to exercise it regularly. This strengthens the muscles and ligaments that support the spine. This makes it more resistant to stress and injuries.

In this blog post we will introduce you to the best exercises for a healthy back. They are all easy to learn and can be done at home.

1. Cat hump

This exercise stretches the thoracic spine and strengthens the back muscles.

1. Start in a prone position with your palms under your shoulders and your knees under your hips.
2. Raise your head and upper body while rounding your back.
3. Hold the position for 20 seconds and then slowly return to the starting position.

2. Bridge

This exercise strengthens the buttocks and back muscles.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your butt off the floor until your body forms a straight line from shoulders to knees.
3. Hold the position for 20 seconds and then slowly return to the starting position.

3. Side bend

This exercise stretches the lateral muscles of the spine.

1. Stand upright with your feet hip-width apart.
2. Lift your left leg and place it on your right thigh.
3. Bend to the right until you feel a stretching pain in your left side.
4. Hold the position for 20 seconds and then slowly return to the starting position.

4. Rotation

This exercise stretches the spine and strengthens the core muscles.

1. Stand upright with your feet hip-width apart.
2. Raise your arms above your head and stretch them out.
3. Slowly turn to the right while bending your upper body.
4. Hold the position for 20 seconds and then slowly return to the starting position.

5. Plank

This exercise strengthens the entire core muscles, including the back muscles.

1. Support yourself on your forearms and the tips of your toes so that your body forms a straight line.
2. Hold the position for 30 seconds.

You can do these exercises 3-4 times a week. Start with 10 repetitions per exercise and gradually increase the number.

Be sure to perform the exercises correctly to avoid injury. If you experience pain, you should stop the exercise immediately.

To keep your back healthy, you should also pay attention to your posture. Sit upright when working at a desk and carry heavy objects properly.

With regular exercises and good posture, you can keep your back healthy and prevent back pain.

Rowing machine test

Rowing is good for the back because it uses the muscles evenly and in a controlled manner. It can relieve and prevent back pain and improve posture.

If you use the right technique and start slowly and gradually, rowing is an effective, back-friendly full-body workout.

The test will ask you a few questions about your needs and preferences. Based on your answers, you will be given a recommendation for the rowing machine that suits you best. The test is a helpful tool for finding the perfect rowing machine for you.

We hope you enjoy testing!

Your SportPlus team