Fitness at home: 6 easy exercises to get the back of your dreams

There are back exercises that you can do anywhere, without having to spend money and time in the gym, since all you need is a wall.

Back exercises: Neck and head

Stand against a wall and push your back towards it, starting at the lower part of your spine. First push your coccyx against the wall and then bend your upper back so that it does not touch the wall. Slowly turn your back on the wall. Bend your neck forward and stretch the top of your head towards the ceiling as if something is pulling you up. Do not bring your chin too close to your key. You should feel a slight stretch in your neck during this exercise.

Exercises for the back: The upper part of the spine

Stand next to a wall with your hands along your sides and your palms facing your body. Slowly push your elbows back until they touch the wall. Do not let your shoulders fall forward or your arms touch the wall. Repeat the exercise several times.

Back exercises: Shoulders

Press your back against the wall. Slowly pull your left shoulder away from the wall, pressing your shoulder against the wall. Repeat for the right shoulder.

Exercises for the back: Lower point of the spine

Press your back against the wall or a chair. Slide your spine under the wall, bending your knees slightly. Push the lower part of your back against the wall, bending your back and tightening the stomach muscles. Now, slowly straighten one leg at a time, so you need to make sure that your lower back is pressed firmly against the wall. To feel the stretch more, while straightening your leg, place your hands on your hips and press a little.

If you feel pain or discomfort in your lower back, stop doing this exercise.

Exercises for the back: The coccyx

Attach your back to a wall and keep your feet about 35-40 cm away from the wall. Slowly start pressing your buttocks against the wall, bending your knees to the extent that you feel comfortable. Your lower back should be pressed against the wall and you should not feel any discomfort during exercise. Repeat the exercise several times.

 
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