Written by Guest Blogger: Fehmida

The back is often a neglected area of the body when exercising. We are preoccupied with toning and slimming our glutes, legs and abs and thus often forget the importance of a strong back. Our backs support our heads, neck, trunk and spine and are involved in nearly every movement we make. Connected to the spine is a complex and important system of muscles and ligaments that increase the strength and flexibility of the spine. A strong back improves posture, balance and strength.

Stretching the back helps lengthen the spine, improves circulation, prevents injury and alleviates back pain. Back stretches can be helpful during Ramadaan when much time is spent sitting in supplication and back pain or discomfort is often prevalent. The added advantage is that the exercises are not time consuming. Begin with the basic stretches and remember that consistency is key if one wants to  improve back flexibility and/or alleviate back pain. Always consult a practitioner if pain or discomfort persists.

Some stretches to try:

Bridge
Lie face up with knees bent and hands at your sides.  Slowly, uncurl your spine off the mat, one vertebra at a time until you’re in a bridge position, body in a straight line from knees to head.  Arch up as high as you can, squeezing the back, then lower back down by slowly uncurling the spine onto the mat.  Repeat for 5 reps.

Knees to Chest
Pull the knees into the chest with the hands behind the knees.  Try to keep the tailbone on the floor to stretch the lower back.  Hold the stretch for 15-30 seconds.

Knee drops
Bring the knees up and bend them to 90 degrees, shins parallel to the floor and arms out to the sides.  Contract the abs and rotate the torso to lower the legs to the right, bringing them down to the floor.  Bring the knees back to centre and lower to the left side.  Repeat for 10 reps to each side.

Spine Twist
While lying face up on the mat, bend the right leg and place the right foot on the left knee.  Slowly twist to the left while taking the right hand straight out on the floor, the left hand gently pressing on the right knee.  Relax into the stretch and feel it in your lower back and hips.  Hold for 15-30 seconds and repeat on the other side.

Child  Pose
From the previous exercise, push back onto the knees then sit back on the heels as you stretch the arms straight out in front of you, forehead resting on the floor.  Breathe and relax the muscles of the back.  Hold for 15-30 seconds.

Superman Stretch

Lie face down on the floor with arms extended past your head. Simultaneously, lift your opposite arm and leg 4 to 8 inches off the ground. Hold for three seconds. Perform this 30 times, alternating sides each time.

Seal Stretch

Lie on your stomach with elbows bent and hands by your side. Slowly straighten arms , look ahead and don’t “bunch up” shoulders.

Cat Stretch

Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment. Inhale and tip the hip bones towards the ceiling while drawing the shoulders back and down away from your ears; look up. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine. Repeat for 4 to 6 breaths, moving smoothly between each move.

For more information on back exercises follow the link below

http://exercise.about.com/library/blstrengthenandstretchtheback.htm

Love Fehmida

More about our Guest Blogger

Let me introduce you to a wonderful friend, Femida. Our first contact was telephonic, when I called her to ask if I could bring my son to her Moms and Tots Workshop. That call was the beginning of a lasting and dear friendship.

Fehmida has an honours degree in Social Work. She ran a successful Moms and Tots Business for 13 years, but her interest always leaned towards exercise. Equipped with a Diploma in Exercise Science, Fehmida opened her own ladies only gym called Fitness Fusion in 2009. She is my Go-To Diva for Fitness inspiration. Her ethos focuses on health gain rather than weight loss. It’s a lifestyle she says! Fehmida is my only friend, or should I say the only female I know who has a six pack.