Back pain is a common issue that affects people of all ages. Finding effective exercises to alleviate discomfort can often be challenging. Malaika Arora, known for her dedication to fitness, has shared five back and hip flexor strengthening exercises using ankle weights, aimed specifically at those suffering from back pain. These exercises include:
- Back extension with twist (10 reps)
- Back extension with legs lift (10 reps)
- Back leg lift + opposite arm lift (10 reps)
- L sit single leg raise over yoga blocks (10 reps)
- Seated L-sit single leg raise over yoga blocks (20 seconds)
How Do These Exercises Work?
Pawan Behal, a fitness consultant, explains that these exercises target key muscle groups that support the spine and maintain proper posture. Weak or imbalanced muscles can lead to undue stress on the spine, contributing to back pain. The exercises focus on strengthening the erector spinae muscles, which help maintain an upright posture and protect the spine during movements.
Why Are Hip Flexors Important?
Hip flexors, the muscles connecting your upper legs to your pelvis and lower back, can become tight due to prolonged sitting or inactivity. This tightness can pull on your lower back, causing discomfort. The hip flexor exercises in Malaika’s routine help improve flexibility and range of motion, reducing the pull on your lower back and promoting better posture.
Benefits of These Exercises
- Reducing stress on the spine: Strong muscles provide better support, decreasing the load on your spine.
- Improving posture: Correcting postural imbalances helps distribute weight evenly across your body, preventing strain on specific areas.
- Enhancing core stability: A strong core provides a solid foundation for your spine, reducing the risk of injury.
- Increasing flexibility: Flexible muscles allow for greater freedom of movement and less tension in your back.
Role of Ankle Weights
Behal notes that ankle weights add resistance to the movements, increasing the workload on your muscles and making the exercises more challenging. This increased challenge leads to greater muscle activation and strength gains over time. However, it’s crucial to consult with a healthcare professional or a qualified fitness instructor before using ankle weights if you have chronic back pain.
Precautions and Modifications
Here are some general precautions to keep in mind:
- Start slow and gradually increase the intensity: Begin with fewer repetitions or shorter durations and gradually progress as your strength and endurance improve.
- Focus on proper form: Incorrect form can put undue stress on your back and worsen your pain. It’s better to do fewer repetitions with proper form than many with poor form.
- Listen to your body: If you experience any pain during an exercise, stop immediately and consult with a healthcare professional.
- Modify exercises as needed: Depending on your condition, you may need to modify some exercises or avoid certain movements altogether. A qualified fitness instructor can suggest appropriate modifications.
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