Straighten Your Back

Postural gymnastics is a fundamental practice for improving back health and preventing chronic problems related to posture. Regularly performing specific exercises at home can make a big difference in overall well-being. Here are some effective exercises for straightening your back.

1. Plank

The plank strengthens the entire body, involving the abs and back muscles. Hold the position with your body in a straight line from head to toe for a minute or more.

2. Leg Lift

Lie on your back, slowly lift your legs off the floor and lower them without touching the ground. This exercise strengthens the muscles of the abdomen and lower back.

3. Back Stretching

Kneel down with your buttocks on your heels and bring your arms forward. This helps stretch your back and reduce muscle tension.

4. Torso Rotation

Sitting with your feet on the ground, rotate your torso from side to side while keeping your spine straight and your abs contracted.

5. Breathing Exercises

Adequate diaphragmatic breathing can improve posture and relax your back muscles. Practice deep breathing every day, inhaling with your nose and exhaling with your mouth.

6. Exercises for the Cervical Area

Flex your neck from side to side and do clockwise and counterclockwise rotations to improve your upper back posture.

7. Exercises for the Back Area

Bring your hands behind your back and bring them together, pushing your chest forward to improve your back posture.

8. Lower Back Exercises

Lie on your stomach, hug your legs with your arms while keeping your knees flexed, and rock your spine. This exercise is effective for strengthening the lower back.

The importance of physiotherapy

Physical therapy can provide personalized treatment with targeted exercises to improve spine function and alleviate pain. Physical therapists can help you develop an exercise program that fits your specific needs.

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Straightening your back and improving your posture is possible with targeted exercises performed consistently. For best results, it's important to be followed by a professional.

Download our Atriums app and consult our experts for a personalized postural gymnastics program.

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