Having healthy back and hips might just be one of the most important things you can do for your body because your spine is your lifeline! If you’ve been around here for awhile, you’ve probably heard me say this before, and it is sooo true!! All movements in your body go back to your back – well the spine to be exact. Your spine helps to provide balance and cushion any jolts that your body takes, all while allowing the body to move every which way. Try these three simple exercises today!! They will stretch and elongate your spine, open up your hips and get you on the fast track to having a healthy back and hips! They take only a few minutes each and will make you feel great!
Back Rotation: This spinal twist exercise is great for stretching out the muscles around your spine and helping to improve your spinal cord’s range of motion.
Sit on the floor with your legs extended in front of you, feet flexed. Bend your right knee, then lift your right foot up and place it on the left side of your left knee. Bending your left arm, place your left elbow on the outside of your right knee and turn your upper body to the right. Try to keep your shoulders down as you twist your spine farther to the right. Pushing your chest forward will further lengthen your spine. Hold the pose for 3 deep breaths. Return to the starting position and repeat on opposite side.
Back Extension: This exercise is a great way to strengthen and tone your lower back and core. This move also targets your booty, hips and shoulders – giving you more bang for your buck in just one movement!
Lie on your belly with your arms and legs extended and your feet about 6 inches apart. Squeeze your buttocks as you slowly raise your head, your arms, and your legs an inch or two off the floor. Slowly circle your arms out to your sides and then behind you, palms facing up. Look down at the floor to keep your neck in alignment and anchor your hips to the floor. Concentrate on using proper form—do not overarch your back. Hold for 5 to 10 seconds, then release. Repeat 2 times.
Standing Hip Opener: Did you know you have 22 muscles that cross your hip? Muscles coming from the inner thigh, outer thigh, hip flexors and more. This exercise helps to stretch out all of those muscles and release tension that your hips take on every day.
Stand on your left foot and place your right ankle on your left thigh, right knee bent out to the side. Keeping your knees bent, bend at the hips slightly and push your buttocks back, placing both hands on leg. You can use a chair or wall for balance. Hold for 15 to 30 seconds. Switch sides and repeat.
If you love these healthy back and hips exercises – try the other 7 from my newest Fit Over 50: Summer Slimmer magazine (along with nutrition advice, recipes, tips on staying positive and tons of exercises!) or these exercises for a bad back!
If you’re experiencing severe back pain or have any type of injury, please consult your doctor before engaging in any form of exercise. She may have some specific suggestions for you!
Let’s get fitter, together – Inside and Out,