Chest raises can help strengthen your lower back and will help you avoid back pains or possibly developing back conditions or spine conditions. Not many people pay special attention to their lower backs. Not many know that that the lower back serves an important function in mobility and flexibility. It is important to know that you should not use just any kind of exercise for your lower back, you should be careful so as not to injure it.
- First find a good flat surface to assume your position for the lower back chest raise exercise. Be sure that the floor is not uneven or you might hurt your back in the process. Lay an exercise mat on the floor for you to use. Never try this exercise on an unstable surface like a soft bed. The contours on the bed and the way the bed flexes to your contour might damage your spine.
- The first position should be lying face down on the floor mat or surface. Be sure your back is straight so your stomach is flat on the floor. Your chin should be resting on the floor in front of you and your arms. Both of them should be stretched out by the sides of your body with your palms facing up. This should be your first position before proceeding in the chest raise. If you have a mirror in front or at your side, check that your position is correct first before proceeding. Remember that this is your back you are giving an exercise to. Spinal areas are most critical to deal with.
- After assuming the first position, gently and slowly lift both your feet, both your arms and your chest at the same time. Lift these three parts as high as possible and hold the position for at least 3 seconds. Try not to overdo it. If you cannot stretch far enough, it is okay. You can stretch up to your most comfortable level.
- Your next position should be to lower gently your arms, legs and chest to the floor. Inhale, exhale and relax. Your body should be relaxed and do not flex any muscles. Your ending position should go back to the first position which is lying on your stomach face down on the flat surface floor or mat.
- Once you got through the first rundown of the exercise, repeat the steps at least 12 times a set. You can increase the set if you need to. Just remember not to overdo your exercises on this particular area since the spine or your back is fragile and can be damaged if you do not give it extra care. Do these chest raise at least 3 times a week and always make it a point to rest in between.
Always remember to breathe correctly. Do not breathe too fast or too slow. The flow of oxygen to your brain controls your balance and your perceptions. Breathe in once you lift your legs, your arms and chest. Breathing out should be done once you are gently lowering them and relaxing.