5 Best Back Exercises for Work From Home

Because we’re all guilty of either sitting in a chair all day at work or lying in bed on a day off, the one body region that needs the most attention is our back! With rising pay packages and strenuous work schedules, there is a continuous increase in the number of young people in India suffering from painful back for that there are some back exercises. True, if you pump what you see, you’ll have massive arms, ripped abs, and the barrel chest of your dreams. However, this may not be as successful as you might anticipate. For true size and strength, as well as the V-shaped torso you desire, don’t overlook the posterior muscular groups—the muscles on your behind. You’ll throw your body’s equilibrium out of whack if you never devote time and attention to strengthening your back muscles. Meanwhile, your back muscles can play a greater role than you would think in supporting big-time compound motions like the bench press, which pay off big time. You’re upper- and mid-back muscles aid in the stabilization of your shoulder joints, and the stronger and more stable your shoulders are, the more weight you can lift in almost any upper-body workout. To carry the burden, your hands must be included in back-focused workouts as well, so don’t be shocked if all those rows result in stronger arm muscles. Meanwhile, your back muscles can play a greater role than you would think in supporting big-time compound motions like the bench press, which pay off big time.

Fortunately, no matter what your schedule is, a little exercise may go a long way toward keeping your back in great form. Here are five back exercises for work from home you can perform at home with no equipment to have a healthier, suppler back:

1. Aquaman 

For this Superman variant, lift your right arm and left leg as high as you can. And as you lower the two, elevate your left arm and right leg. Perform both of these actions as quickly as possible.

2. squats

Squats are a terrific workout for strengthening your spine since they engage both the lower and upper back isometric ally. After moving the hips back, bend the knees and hips to lower the body and then return to the upright posture after a few seconds so that you can perform the back exercise

3. Cat Extend

Take a deep breath and go down on all fours. Exhale by pushing your belly button towards your spine and bending your back to the ceiling. Hold this posture for a few seconds before slowly lowering yourself back to normal. Do these back exercises for work from home.

4. Setu Bandhasana, often known as the Bridge Pose, is a yoga posture.

For back exercises for work from home, you need to bend your knees and lay your feet on the floor while lying on your back. Sucking in your stomach, elevate your pelvis and buttocks as high as you can while attempting to hold the back of your feet with your hands.

5. Bhujangasana, also known as the Cobra Pose

Placing your palms at shoulder level and clenching your stomach, elevate your upper body in a stretch with your eyes looking upwards while lying in the prone position. Maintain an elevated chest and avoid arching your back