10 Back Workouts That You Can Do Absolutely Anywhere
Back Workouts To Do Anywhere
Back exercises are essential for relieving aches, aiding posture, revitalization, and so much more. However, most of these hardcore exercises can only be done at home, or at a gym – but what happens when you need it anywhere aside from these places, and urgently? Our helpful guide takes a look at 10 back workouts that you can do absolutely anywhere, exactly at the point when you need it. Our selection was made based on sitting and standing postures, and these exercises are helpful for soothing the back, energizing it, alongside helping to maintain a better posture.
1. Shoulder Rolls
A standard technique used in building up your upper back muscles, and helping your spine, is that of shoulder rolls. To start, simply stand with your feet apart slightly, but not to exceed the width of your shoulders. Then pull in your stomach tightly, as you maintain a firm posture with your head upright. Begin to gently roll your shoulders backward. After doing this for about 10 seconds, place your hands or fingers on your shoulders, with your elbows high, and then continue the circular motions in a forward motion first, and proceed to backward motions. Shoulder rolls can also be done whilst sitting in an upright position.
2. Leg Balances
For a lower back effect, maintain a firm stance on the ground, and then gently lift your right knee up to your waist level, balancing on your left leg. With your right leg up, and your abdomen tightly held, use your hands to pull your knee close to your waist. Bow your head and back down, close to your knee, and hold on for approximately five seconds, before switching to the other leg.
3. Leg Swing
To help revitalize the back using the leg swing exercise, maintain a solid stance as you place your two hands on your hips. Stand firm, chin up with your abdomen held tightly and then balance on your right leg adequately. You can use any other object nearby to help maintain your stance and make sure to hold your bottom tight as well. Use your elevated leg to make a semicircular motion from back to front, ensuring your leg is elevated from the ground. Repeat this for eight seconds, before stopping. Rest for a while, and then proceed to the other leg.
4. Elevated Balance
If you’re in a sitting position, the elevated balance technique is a great back exercise. Ensure that the chair has a wide enough sitting space, and even better, no backrest, to ensure you get the technique and don’t fall. Start by resting backward a few inches, and balancing on your sitting bones. Elevate your legs slightly, and put them into a circular shape by placing your feet together. With your legs in the air, elevate your hands above your head into a circular shape as well, and from there, take them apart to your sides, and slowly form another circular shape at your front, near your knees. Repeat this process by taking them to the sides again and forming the circular shape above your head one more time. Try to maintain a solid balance throughout, and repeat the process consecutively for 5 seconds.
5. Hip rolls
This is a classic back exercise for revitalization. Maintain a firm stance with your legs apart, but not too apart to exceed your shoulder width. Place your hands over your hips, and tighten your waistline as you move your hips in a circular motion. Keep your knees an inch bent, to eliminate rigidity. Do this about 5 times in one direction, and then in the other direction.
6. Squat Stretch
To achieve the squat stretch, open your legs, facing your toes outwardly, wide enough for you to be comfortable in a squat position. Then, squat adequately, as you place your hands on your knee. Try not to allow your knees to pass your feet, so the pressure is not felt there, but squat as though sitting on an invisible chair. After this, make a movement towards the left angle, looking diagonally, as though trying to get a glimpse of something at the back. Remain for five seconds, stand up, and repeat again for the other side.
7. Back Stretch
Stand firm as you place your feet apart. Ensure your feet doesn’t pass your hip width. With your head upright, waistline tightened, make fists with your hands, and place them at each side of your lower back area. Using your knuckles as a driving force, slowly move your chest to face the ceiling. Make sure you breathe in and out to be stable throughout the exercise. Maintain that posture for five seconds, before moving your body back into its forward posture, slowly. Repeat about 3 more times.
8. Downward Stretch
Place your feet apart at a hip’s width distance. Then, place your left foot at a foot’s width distance from the other. Fold your arms and hold your elbows in a secure manner. After doing this, start bowing down in a downwards manner with your arms fully secured and hanging in front of you. Continue to move downwards, until your elbows reach your knee level, and then stay in this position for 5 seconds, before gliding up gently. Repeat consecutively.
9. Side Stretch
To achieve the side stretch, balance on your right leg as you swiftly cross your left foot in front of your right leg. After crossing it, place this left foot on its toe and lift up your right hand in a straight upwards line, as you straighten up your body and tighten your core. Then, bend swiftly to the left, using your elevated hand as a guide to the left. Try not to bend too much, but just enough to feel the effect. Do this 5 times consecutively, and then stop. Start the process all over again, changing the leg you are balancing on.
10. Crossover Stretch
Place your feet apart, not exceeding your hip’s width. Cross your hands, and place each one at the sides of your knees. Make sure you allow your head to hang and become heavy, using no force to keep it up. Remain in this posture for five seconds then, slowly work your hands up the sides of your body, carrying your head alongside, and work your hands as though you are removing an imaginary shirt. This will allow your arms to cross back out slowly into a straight form. Repeat this process three times consecutively.