Doing back exercises and strengthening your back muscles can help prevent future aches and pains. Through the working of your muscles, your back, stomach, and leg muscles help to support your spine, improve your balance, and relieve future back pain. Moreover, regular exercise can help prevent heart problems and develop greater mental alertness.
You might be thinking to yourself: “I’m too old to exercise”, but that is not true! In this article, we present several low-impact back exercises that you can do in the comfort of your home. Try them out and observe your mood, back mobility, and overall wellness improve!
Bridging helps to stretch your hip flexors, increasing your balance and developing the muscles that support your back.
Step 1: Start by laying down on a padded yoga mat with your knees bent and feet flat on the floor. Your arms should be relaxed and placed at your sides.
Step 2: Slowly raise your bottom off the ground until your spine is off the floor.
Step 3: Tighten your bottom and slowly lower your body back onto the mat.
Seated Lower Back Rotational Stretch
This exercise can be done a few times a day to stretch your lower back and strengthen your core.
Step 1: Sit on a chair and keep your feet flat on the floor. Your hands can be placed behind your head.
Step 2: Twist to one side, keeping your hips square to the front and your spine straight.
Step 3: Hold the position for 10 seconds and repeat on the other side.
Standing Lateral Side Stretch
This exercise can be repeated five to ten times on each side.
Step 1: Stand with your feet apart and your arms relaxed by your side.
Step 2: Keep your knees straight, reach down your leg with your lower hand, and bend sideways from your waist.
Step 3: Hold the position for 10 seconds, then repeat on the other side.
This exercise can be repeated 10-15 times on each side. If you find it too easy to rotate, simply hold a lightweight object such as a water bottle in your hand to provide some resistance.
Step 1: Stand with your feet apart. Your left arm can be resting by your side and your right arm extended forward with your elbow bent at 90 degrees.
Step 2: Keeping your elbow in contact with your side, rotate your arm inward across your body. After rotating inward, rotate outward as far as possible.
Health and Fitness at Spring Mill
Maintaining a healthy body is the best way we can prevent aches and pains from occurring. Here at Spring Mill, our Dimensions Health and Fitness senior living program is specially designed for seniors to participate in tailored wellness programs that look after their physical and mental health. If you or a loved one require a safe and welcoming community where a team of trained administrators can provide extra care, contact us today!