Zen-Meditation

Your fitness and health are important to us. That is why we offer you countless training options at the premium fitness clubs at Holmes Place. In addition to many group courses, you can choose from the equipment in our well-equipped gym floors. And of course, our personal trainers will help you achieve your sporting goals.

Why is fitness so important for the back?

The back supports us in many movements — regardless of whether we are lifting a load, walking or standing. Unfortunately, we often do not treat him well: We sit too much, which makes the muscles tense and shorten. And this is reflected in pain.

Interestingly, only around ten percent of all back pain is caused by direct damage. Overloads or incorrect loads are usually the cause. The good news: With targeted exercises, you can counteract the symptoms and even completely eliminate them. By the way, this also improves posture.

Training that not only strengthens the back but also the entire trunk is helpful. This means that abdominal, shoulder and gluteal muscles are also stressed. Ideally, stretching and strengthening exercises are combined.

How strong is my back?

There are exercises that can help you determine how your back fitness is doing. Like the leg scissors: Lie straight on your back with your legs extended. Then place your hands under one knee and pull the leg up. Can you lift it vertically and keep your foot at right angles to the leg? Great! If not, you should do this exercise three times a week — always hold 15 seconds and repeat three times on both sides.

The wall pusher is also a good test option: Sit directly with your back against a wall and press your buttocks, entire back and arms (hold at right angles) against it. If you manage to get arms and hands, but also shoulders, to have direct contact with the wall, that is a good sign. If not, you should do this exercise three times a week (always two runs of 20 seconds each).

Exercises for the back

The Four-legged is one of the most effective exercises. Kneel on a yoga mat and put your forearms on (they should be shoulder-width apart). Tighten your abdominal muscles and contract your shoulder blades. As a variation, you can raise your knees a few inches off the ground (keep it short, then put it down and repeat.

”Superman” It also strengthens the back. To do this, lie on your stomach and place your arms next to your body so that they form a right angle. Put your toes up. Then tighten your buttocks and lift your legs and upper body for a few centimeters. At the same time, move your arms forward. The gaze is directed towards the ground. Repeat ten to 15 times, stop and complete two more rounds.

Very pleasant is the Back swing. To do this, lie on your back. Make sure that your back is flat (not a hollow back!). Then bend your legs and embrace them with your arms. Pull your legs as close to your body as possible, lift your head and shoulders off the ground and slowly swing forward and back 15 times. Repeat three times in total.

Do you know the “Bridge”? To do this, lie on your back as well. Put your legs up with your arms next to your body (palms facing the floor). Now lift the pelvis until your upper body, hips, and thighs form a line. Hold for about ten to 15 seconds, then slowly lower. Repeat five more times.

The exercise with which you use the Stretch your spine and make it movable. To do this, lie on your back, put your legs up and place your arms at right angles to your body. Now tilt both knees to the right and turn your head to the left. Keep your back on the ground! Hold for ten seconds, because tilt your legs to the left and turn your head to the right.

Die “Plank” After all, it strengthens not only the back, but the entire core muscles. Lie on your stomach. Then set up your forearms. Make sure your shoulders are above your elbows. Now lift your knees and buttocks off the floor so that your weight is resting on the forearms and tips of your toes. The head remains in the extension of the spine — the body now forms a straight line. Pull in your belly button and hold the position for 20 to 40 seconds. Then put it down and repeat.

Stretching exercises

The so-called Child's Pose stretches your back gently. Kneel on the mat — so that your buttocks rest on your heels. The legs are slightly spread. Then move your upper body and arms forward until your forehead is on the ground — push your arms as far forward as possible.

Even the Katzenbuckel It's a good exercise: Go four-legged — this time you don't support your upper arms, but your hands on the ground. Then make a hump (slowly go into the bend, vertebra by vertebra). Hold briefly, then go back into the hollow back, vertebra by vertebra. Repeat alternately.

How often should I work out?

Two to three exercise sessions per week are recommended. Repeat all exercises (exception: stretching exercises) two to three times.

What is important to consider?

It is important that you warm up well beforehand. For example, by walking on the spot for five minutes. Raise your knees as high as possible and take your arms with you.

When doing the exercises, you may feel a slight pull in the muscles, but you should not be in pain. Make sure the position is correct. If you are unsure, you can make an appointment with personal trainers at Holmes Place fitness clubs. The experts will show you how to do the exercises correctly and which are best for you.