A targeted exercise for the lower back that activates the small muscles that support the vertebrae and the back muscles in general. Even though the impact is the strongest in the lower back area, the entire back from the bottom of the spine to the shoulders is activated.
- Stand straight on the base with the belt in front of you and the poles behind your shoulders. Adjust the height of the belt so that it rests on your pelvis. The belt length is correct when you can stand in an erect position with the belt sitting tightly against your front. Keep your arms relaxed either on the sides of the poles or in front of you.
- Keep your knees and ankles straight; do not rock your body but keep your legs straight. Push your pelvis forward against the belt and arch your back slowly backward. Keep your abdominal muscles slightly tensed throughout the motion.
Return to the starting position slowly and repeat this movement 20–30 times.
Remember the correct breathing technique: Breathe out slowly during the tensing stage (when tensing your muscles against the poles) and breathe in slowly when you are relaxing back into the starting position.
Tip: You can vary the exercise by moving your elbows backward while arching your back (keep your hands down, otherwise the motion will target the upper back) to activate the latissimus dorsi muscles.
Upper back exercise
This exercise targets the area of the neck and shoulders.
- The starting position is the same as in the previous exercise. Stand straight on the base with the belt in front of you and the poles behind your shoulders. Make sure that the belt is tightened so that it is pressed tight against your front when you stand up straight. This gives the poles the tension required for the motion and the pelvis is pressed against the belt, the lower back becomes activated, and the impact on the entire area of the back is intensified.
- Raise your hands in front of you, up to the level of your shoulders. Push your elbows back and your shoulder blades toward each other as far as you can. You should feel tension in your shoulders and in the area of the upper back.
Relax back into the starting position and repeat this movement 20–30 times.
Tip: You can make the exercise more effective by keeping your elbows bent at a 90-degree angle during the motion.
The exercise activates the flexor muscles and improves the mobility of the spine.
If you have spinal disc problems, be extra cautious when doing this exercise!
Never try to twist your body further than it will go easily.
- The starting position is the same as in previous exercises.
- Twist your body slowly to one side; you should feel how the poles offer more resistance the further you twist. Keep your body upright.Continue the motion slowly as far as your body will go naturally and easily. Maintain a slow and steady motion.
- Now twist your body in the opposite direction, maintaining a slow, smooth motion.
Aim to use only your upper body and keep your legs as motionless as possible.
Repeat this movement 20–30 times.