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Nifty tricks to keep your back in shape

Try these advanced exercises to strengthen your back

Keep your back in perfect condition

After a few weeks of doing the exercises described in last week's column, it is time to get down to doing some advanced stuff. The following exercises are designed to build up back strength and improve function.

Arm stretch: Get down to a quadruped position on your palms and knees. Maintain a straight back. Now assume a tripod position by lifting one arm off the ground. Hold the arm next to your ear, parallel to the ground. Do not twist or allow your body to droop. Hold this position for five seconds. Return to starting position. Repeat with the other arm. Do this 10 times.

Leg stretch: Assume the quadruped position described in the previous exercise. Now lift one leg off the floor and hold it straight back, parallel to the ground in line with your back. The leg is a heavy chunk of mass and this exercise takes some doing with a weak back. Hold the position for five seconds. Assume starting position. Repeat with the other leg. Do this 10 times.

The arch: Lie on your back, with knees bent and feet flat on the floor, and arms lying straight by your side. Lift your hips and lower back off the floor, without bending your lower back. Hold the position for five to 10 seconds. Assume starting position again. Repeat 10 times.

The partial sit-up: The sit-up is normally not advised for those with a weak back. But the partial-sit up is quite a good exercise for the back. Lie down with knees bent and feet on the floor, with palms interlocked behind your head. Now lift your head and shoulders off the floor in a curl. Do not lift the rest off your body — not even your upper back. Hold the position for a few seconds. Assume starting position again. Repeat 10 times.

Continue doing swimming and walking as you do these exercises. Massage helps muscles relax, but it is not essential.

RAJIV. M

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