Five exercises to increase back strength and reduce back pain

 If you’re looking to strengthen your back muscles or improve posture, here are five movements that can help you focus on your back cavity area: 

1.Superman Exercise: - Lie face down on the floor. - Extend your arms in front and lift your arms and legs off the ground simultaneously. - Hold for a few seconds, then lower back down.

 2.Bent-Over Rows: - Stand with your feet shoulder-width apart, hinge at the hips, and keep your back straight. - Hold weights in both hands and pull them towards your hips while squeezing your shoulder blades together. - Lower the weights back down.

 3.Bird-Dog:  Start on all fours (hands under shoulders, knees under hips). - Extend your right arm forwardand left leg back simultaneously, keeping your hips level. - Hold briefly, then switch sides.

 4.Lat Pulldowns: Use a cable machine with a lat pulldown bar. Grip the bar wider than shoulder-width, pull it down to your chest while leaning back slightly. - Slowly return to the starting position

5.Plank to Upward Dog: Start in a plank position. Shift your weight forward and push through your hands to lift your chest and arch your back into upward dog. Hold for a few seconds before returning to plank. Incorporate these movements into your routine to strengthen your back and improve posture! Remember to consult a fitness

 professional if you're unsure about your form or how to perform these exercises safely.