Your back extensors are the muscles that help you maintain good posture by supporting your spine and pelvis. These muscles run alongside your spine, and you can strengthen them by doing a simple exercise. Lie on your stomach and stretch your arms in front of you, keeping your legs straight. While in this position, raise your arms and legs off the ground by about 6 inches. Stay in that position for a couple of seconds, then lower your arms and legs back to the ground. Repeat 10 times or for one minute. To make it more challenging, elevate your opposite leg and arm, then raise the second side while lowering the first. It should look a lot like swimming. If you do this exercise every day, you will have better posture and support from your spine.
Even if you strengthen your lower back, never strive to be Superman in situations where you could get injured. For example, if you need to move furniture from your parent’s house to your dorm room, make sure that you avoid injuries. With proper preparation and equipment, and the right movers by your side, safe relocation is possible. Plan and prepare with the correct packing supplies, equipment, and a good night’s sleep. Also, eat healthy meals, and most importantly: keep safety in mind at all times.
5. Lateral leg lifts
This exercise is for your abductor muscles, responsible for balance and mobility. To do this exercise, you need to lie on one side with your legs on top of each other. The lower leg should be slightly bent, while the leg on top raises about 18 inches. Your upper leg is straight and stretched while your body remains still. Hold this position for two seconds, then lower your leg. Repeat ten times and then change sides. You should do three sets for each of the sides.
Planks are excellent exercises you can do to strengthen the lower back. Also, they help to improve balance and posture and increase stamina. Not to mention that they can help your mental health by increasing your resistance and concentration. Therefore, if you want to try doing planks, start by getting on your elbows with your forearms flat on the floor. Keep your legs straight and raise them on your toes. While in this position, your body should be straight, with your head, neck, spine, and hips at the same level. Keep this position for ten seconds, then return to the floor. Over time, you can increase the duration of your planks to thirty, forty, or even sixty seconds. In addition, if you combine planks with healthy eating, you will look and feel amazing with only one minute of exercising a day.