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Develop the muscles responsible for optimal spinal health
Last reviewed: 04.07.2025
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Exercises to prevent degenerative arthritis in the spine: First, when lifting heavy objects, squat instead of bending at the waist. In addition, we recommend strengthening your abdominal and back muscles. This helps take the strain off your spine and is a key factor in preventing arthritis.
Below are 5 exercises that, in combination, develop all the muscles that ensure good condition of the spine. For maximum results, we recommend performing one approach of each exercise 2 times a day (1 time in the morning and 1 time in the evening).
Three-position crunches (abdominal muscles)
Lie on your back with your knees bent, feet flat on the floor, and hands by your eyes (putting them behind your head can hurt your neck). Raise your torso 10-15 degrees off the floor, come up on the count of 1, and repeat, raising your torso to a 30-degree angle (about 2/3 of the way off the floor), then into a full squat. Do 30-50 reps.
Arm swimming movements (lower back)
Lie on your back with your knees bent and your feet on the floor. Raise your shoulder blades as high as possible off the floor. In the top position, perform reverse movements with your arms one at a time (as if swimming on your back), allowing your torso to bend over your arm. Perform the movements for 45 seconds, alternating arms.
Bicycle exercises (abdominal muscles)
Lie on your back with your legs bent at 90 degrees and your hands touching your temples. Slowly lift your shoulder blades off the floor and perform a bicycle movement with your legs, alternately touching your left elbow to your right knee and your right elbow to your left knee. Do 20-30 reps with each elbow.
Superman Exercise (Lower Back)
Lie on your stomach with your arms extended in front of your head. Simultaneously lift your arms, shoulders, chest, and legs off the floor as high as possible. Hold for 5-10 seconds; then lower and repeat. Do 20-30 reps.
Leg extensions (abdominal muscles)
Lie on your back, hands at your temples, feet on the floor. Perform a twist, while simultaneously bringing your knees to your chest; then lower your torso and straighten your legs, holding them 5-8 cm from the floor for a count of 5. Return to the starting position and repeat. Perform 20-30 repetitions.