The back supports the entire body, and once it is torn down or stressed out, no workout is managed appropriately.



Your body weight is mostly supported by the back especially when doing cardiovascular exercises, sit-ups and dumbbell weightlifting. To have your back far from getting injured or worn out, you can follow the yoga steps. They're edge is that they can be executed at any place.

1. Bend down and reach your toes without grasping them. Remember that yoga vitally relaxes the bigger muscles while protecting the smaller ones. It promotes good blood circulation by merely stretching a certain muscle group and holding it long enough to feel the contraction.

If for instance your muscles are a bit stiff, in this step, you will be able to calm the huge muscles behind your legs. Hold on to the position for 10 to 20 seconds, as long as you can tolerate before going back to standing position and repeating the bending and delaying routine again for up to 5 sets.

2. Next thing to do is squat on the air by bending your knees down. This will allow you to be on your toes by lifting your heels upward as you bend. Place your hands on your waistline as you turn your body to the right.

As you twist right, your right hand approaches beneath your back while the left hand props to the left. Hold this position for 10 to 20 seconds before going back to the center for another 10 seconds and twisting to the other side and center again. Do both sides alternately for 2 to 3 sets. You have the option to relax your knees in between sets.

3. In this step, your right-angled feet must be apart. To bend toward the left, your right foot should be placed to the front while the left foot is aimed to the left. The left heel should strike to the left-outwardly at 1.5 feet.

Your left hand should now attempt to reach but not hold the left foot. Your eyes must aim attention on the right hand as it thrusts vertically up. Feel the contraction and align your arms vertically. You might not want to hold the position too much longer than what you can do as it may injure some large muscles that are stretched. After doing the left side, you can proceed doing right side this time.

All these delaying and stretching positions of yoga will give your back some protection as muscles are stretched and loosen. You can even manage strenuous workout routines once your back is stronger and firmer.