Finally summer, finally vacation! After a rainy first half of summer, hopes are high for a long late summer with many sunny days for swimming. The change from everyday life is not only good for the soul - the body also thanks you. Assuming, of course, that the holidaymaker doesn't plan to spend his days off exclusively in a deck chair, but also wants to exercise every now and then. The back in particular thanks you for the change from the eight or nine hours a day on the bed Office chair. In the first part of the fitness quickie series Back exercises for the office and a second part Exercises for at home Now a summer fitness quickie with back exercises in the water.
- Back exercises in the water
- First exercise: The Submarine Usain Bolt
- Second exercise: making waves is healthy!
- Third exercise: Do the straddle
- Fourth exercise: The underwater skier
Back exercises in the water
It's not just on vacation that it makes sense to treat your back to a proper contrast to your sitting posture. Experts are now talking about the widespread disease “back,” which is plaguing more and more people. The problem lies in the nature of things: sitting is generally not perceived as a strain on the body, but rather as a comfortable posture. A look at the current figures shows that this is far from the case: around 75 percent of all Germans say they have back problems at least once a year. According to doctors, in many cases these are not actual skeletal diseases, but rather tension and hardening of the back muscles as a result of frequent forced posture. Accordingly, it is advisable to find a place for regular compensatory exercises in everyday office life and to do regular exercise after work.
It's not about training as hard and for as long as possible. Rather, regularity is crucial for good back health. But as it is: after a long and strenuous day at work, your inner weaker self often wins quite confidently against the idea of strengthening your back with endurance sports. All sports that can be performed smoothly and not jerkily are healthy for the back. Accordingly, tennis, volleyball or football are no longer considered types of exercise that are potentially back-friendly. Nordic walking or cross-country skiing, swimming, inline skating or cycling are more suitable. If you haven't done any sport for a while, water is the right element to gently build up your muscles.
Due to the buoyancy, the body has a lower weight and joints, tendons and ligaments are relieved. At the same time, more force must be used to counter the water resistance - the training effect sets in more quickly. Below are four exercises that can be done wonderfully at the quarry lake, in the hotel pool or in the outdoor pool.
By the way, the rules for sport apply in the water just as they do on land: do not provoke pain and stop immediately if any symptoms occur. If in doubt, talk to your doctor about whether you should do the exercises at all. For everyone else: Get out of the office, get into the water and let’s start the first exercise!
First exercise: The Submarine Usain Bolt
Cold water may cool a hot head. But it's not that healthy for the muscles at first. As with other sports, it is advisable to warm up properly when doing water aerobics. Aqua jogging is the exercise of choice: Get into chest-deep water, push off the ground with your feet with every step and make sure to pull your knees up sharply. Let your arms swing at an angle like when jogging on solid land. You will notice when you are warmed up - a few minutes should be enough.
Second exercise: making waves is healthy!
“Don’t make a wave here,” is what they say in snarky German when someone acts up. But if the water is up to your head, you should make waves - for the sake of your back health. For example with this exercise: Stand in shoulder-deep water and make sure you have a firm surface that offers you enough stability to absorb a little resistance. Your toes point outwards, your knees remain slightly bent. Now turn your upper body around its own axis towards starboard (for landlubbers: towards the right) and extend your arms slightly. Keep your feet firmly on the floor and avoid moving your hips. After 20 waves on the right side, repeat the exercise towards port (for landlubbers, you guessed it: left). This exercise loosens the spine; the abdominal muscles are strengthened.
Third exercise: Do the straddle
Lie horizontally in the water. For this exercise you need to hold on; accordingly, you may need a second person to hold your hand. If you are in the pool, you can grab the edge of the pool with your hand; If you are in the lake, there may be a branch near the shore, a rung of a ladder, a raft or a dock to hold on to. Straighten your legs and straddle outwards and inwards against the resistance of the water. Tense your stomach, buttocks and lower back and avoid arching your back. Repeat the exercise twenty times, take a break and do another twenty repetitions. This exercise strengthens the lower back muscles, thighs and abdominal muscles.
Fourth exercise: The underwater skier
You don't necessarily need a slope for this exercise, the water doesn't have to be particularly cold - and in general this movement has almost nothing to do with skiing. But only almost: Done correctly, it's a bit reminiscent of a downhill skier skiing down the finish slope while shooting. Maybe even a ski jumper who doesn't take off from the take-off table... decide for yourself. Stand in chest-high water, align your feet parallel to each other and bend your knees slightly. Now swing both arms back and forth alongside your body - and don't underestimate the strength you need to work against the buoyancy. Use your knee position to bounce slightly - and maintain balance. This exercise strengthens the shoulder girdle and moves the back.