Sculpt your back, men!

Exercises, until a few years ago was about getting in shape or better appearance but now, it is becoming the mandate for a healthy living. When we talk about fitness, legs, buttocks, spine and belly are core areas that help are usually performed.

Since we have a sedentary lifestyle and major amount of our time goes in sitting on an office chair, causing a lot of trouble to the back. Here are few exercises listed by Annamma Varghese, Professor, KJ Somaiya College of Physiotherapy for men: 

Core activation exercise

Lie flat on back with hands on side and legs bent from knee with feet flat on ground. Gently draw in belly button towards the spine. Remember a gentle contraction, not strong or forceful. Hold for 10 seconds while breathing normally.

Benefits

• Trains the muscles in pelvis, lower back, hips and abdomen which improves balance and stability.

Abdominal chair crunch

Lie flat on back with lower leg resting on chair. Place hand gently behind head and lift chin to the ceiling. Tighten the abdominal muscles and slowly lift shoulders off the ground. Slowly lower back to starting position.

Benefits

• Helps in strengthening abdominal muscles which improves posture.
• Prevents lower back pain.

Forearm plank

Lie flat on stomach, tuck toes into the ground and elbows bent and position directly underneath shoulders with forearms resting on the ground and look straight towards the floor. Keep abdominal muscles tight and slowly raise body with only toes touching the ground and hold. Hold for 10 seconds and slowly lower to starting position. 

Benefits

• Strengthens core muscles, glutes and the hamstrings which improves posture and balance.

Remember:

• All exercise to be performed 10 times in series/ twice per day.
• Exercises are ordered in increasing level of difficulty.
• Individuals with pre-existing back condition should exercise caution and consult a physiotherapist for guidance.

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