15 Min. RÜCKEN WORKOUT ohne Geräte! | Gegen Rückenschmerzen, Rundrücken & Fehlhaltung

Hi and welcome to a new video of mine. You've already read the title. Today we're talking about the round back, bad posture and back pain. I've got the perfect home workout for you, without jumping. As always, it's not a double exercise and it's all without equipment. So it's really perfect for at home, because I'm sure you all know that. Back pain, tensions, some kind of nerd neck, round back. We don't all want that. And that's why there's the perfect workout for you today. The first part consists of a workout where you build up your back and strengthen it. And the second part is stretching, where the neck, the shoulders, the whole back is stretched. But you can also do it in your everyday life, even while sitting. Integrate small exercises. I can also show you a few. For example, when you breathe, consciously press your elbows down and open your chest really nicely. You can immediately see how it changes the posture. From a bad posture, the shoulders are really nicely aligned at the front. And you can do the same very consciously when you push your chin towards your chest. And imagine that there's an invisible thread pulling you up. That's how you automatically direct yourself. So forward and up. And again, forward and up. But you can also do some of the stretching exercises that I'll show you in a moment, again and again. For example, consciously roll your shoulders backwards, because they are way too often, way too far forward, when you look at your phone, at your laptop and so on. And make sure that you move enough in your everyday life. Again and again, even in the fresh air. Or with my HIIT workouts, for example, just move. That many sit, that little movement is of course everything but healthy for our back. And of course, also do workouts like this one. This is really perfect. So let's start right away. Throw yourself into your sportswear. You'll find my outfit, my mat, also my own brand linked below in the info box. Also my discount code from PURSES, Paulina10. Feel free to check it out. And now have fun. Let's go! We'll start. A really effective exercise for our back are of course pull-ups. Many of you, or I suspect that many of you, don't have a pull-up bar at home. That's why I have an alternative for you now. But if you have a pull-up bar at home, then feel free to do pull-ups for the first exercise. Otherwise, lie down on your stomach, on the mat. Either grab a handkerchief or if you have a long band, I'm sure many of you have that, grab the band and pull it out of your back really nicely here to your chest. And again, pull from the front to your chest. And as I said, you can also do the whole thing with a handkerchief. Just grab the handkerchief here and pull it to your chest. Very, very good. We're coming back up. Now we're moving on to another exercise, for our latissimus. We start from the bottom, push ourselves up, work out of the latissimus. Put your arms up for a moment, put them down and really push up here. Sideways, out of the back, out of the latissimus. Come up, hold up for a moment and put it down. Take a short breath and now we're going to do exactly the same thing, just hold up. Come up, out of the latissimus, hold, hold, hold. I just have to take a short breath, otherwise you won't last 40 seconds. Oh, it's already starting. Oh, oh, okay, let's go. Not too high, so that you don't push yourself up from your arms, but really nice down here, out of the back. Wow, I'm shaking. 10 seconds left. Let's see what you can do with your own body weight. Now we continue with up and down plank. First we come into the high plank and then we go from there to the deep plank. And again, come up and come to the elbows. Make sure you're not too high here, but also don't hang through, also don't have a round back, also don't have a hollow back. Be really nice and strong in the core. Yes, good. And because it was too nice in the plank, we'll do the high plank again and then stretch the diagonal arm and leg away. We do this alternately. Hold up for a moment. 10 seconds left. Wow, that's exhausting. I hope you do too. Now we come into the belly position and do three steps. Come up front, come up sideways and back. It's also great for the lower back and the back shoulder. Of course, we also want to strengthen them. Very good. You can stay in this position. We'll continue with the snow angel. We open and close our arms and legs. As we know it from childhood, only on the belly. Really nice. Here, we open and close our arms and legs. We open and close our arms and legs. As we know it from childhood, only on the belly. Really nice. Come up from the back and lower down. And breathe in again. Let's continue. We always touch our buttocks. Arms are stretched forward. We start with the left hand and tap backwards. And with the right hand, really nice here, open and nice alternately. Touch the butt. Give yourself a little clap. Very good. And now we stay down again and stretch our arms and legs up at the same time. And hold really, really nice. Let's go again. Up, up, up. Hold, hold, hold. And breathe in. Open and close our arms and legs. We open and close our arms and legs. Hold, hold, hold. The hardest! Keep going! Up, up, up, up, up, up, up, up, up. And... Done! Now we turn on our back. We do a glute bridge and at the same time steps. It's also great for your lower back and to strengthen your core. Come up, hold, and go forward. Don't put it down, but do a small glute bridge. And again, up, hold, and forward, hold. Very good. Put it down once. And then we do the glute bridge. Hold. For this, put your arms slightly outwards and push upwards. Very good. Put it down once. And then we do the glute bridge. Hold. For this, put your arms slightly outwards and push upwards. Phew! Keep going! This is the last intense back exercise. And then we stretch. Hold for 8 seconds. Almost there. Up, up, up, up, up. And put it down. If you're wearing shoes, you can take them off. Now we put our legs to our chest and do a nice back massage. For this, just turn your knees in the other direction. Take your legs out again and pull your left knee towards your body. Grab it with your right hand and put it on the right side. And we stretch the left hand to the side and look. We also turn our spine really nicely. And switch sides once. Put your right knee on the side with your left hand and look to the right hand. Release. And now we come to the quadruped position and start with the cat and the cow. I'm sure you all know it. Breathe in really nicely here. And breathe out. And again. Now we go out with our knees and move forward. The hip stays in a line and we lie down in front. Go back. And now we go to the dog. Stretch the spine really nicely to the top. And now we go to the cow. Stretch the spine really nicely. Feel free to kick the floor a little. Also feel free to turn in a little. Make the spine long and lean forward in a wave shape towards the cobra. Stretch the hip really nicely. Give the shoulder blades to the back. Open the chest. Breathe in and out deeply. We lie down again. Abdomen down. Put the right hand up, slightly to the side. Support the left hand and turn to the side. Stretch the shoulder and the chest really nicely. Come back to the middle and stretch the left hand up to the side and turn it up. Find your way back to the middle. Now we come to the sitting position and circle our necks from left to right and from right to left. Leave one side. With the hand to the ear. Pull the shoulder down, away from the ear. We circle our shoulders from the front to the top, up and down. Make big movements. Finally, we reach to the back, bend the arms and hands and pull up. Open the chest really nicely and breathe in and out deeply. Very good! We've already done it. 15 minutes back workout with back stretching. I hope you liked it. If so, give me a thumbs up, subscribe to my channel and don't miss any new videos. See you next time!