Fitness trainer Litovchenko named the best exercises for back posture.

      To maintain a straight posture, first and foremost you should warm up before performing any exercises. Moreover, the warm-up routine should include forward and side bends as well as stretches, fitness trainer Sergey Litovchenko told Tatar‑inform.

      “Most often people harm their backs during training when they work with heavy weights. To avoid injuring the back, you should start with light weights and increase the weight gradually. Training with heavy weights is only appropriate if the person has reached a professional level,” the agency's interlocutor said.

      If a person does injure their back, Litovchenko recommended doing the "boat" exercise.

      “To perform this exercise the person should lie on their stomach, stretching their arms forward and their legs back. Then they need to lift both legs upward at the same time. It is enough to do 3 sets of 10–15 repetitions. Moreover, to strengthen the back muscles, at the end of the third set on the last repetition the person should hold the legs in the raised position and stay there as long as possible,” the trainer added.

      If the spinal curvature has progressed to a more serious stage, but without the need for surgical intervention, a mop handle can help correct the situation.

      “We take a mop handle or any other stick, slip it behind the back between the elbows and press it against the back for one minute. If you perform this exercise every other day, your back will be straight,” Litovchenko concluded.

      Photo: © Tatar‑inform

      More news about the event:

      “‘The boat’ and a mop handle: fitness trainer named the best exercises for a straight posture

      Fitness trainer Sergey Litovchenko gave advice on maintaining a straight posture in an interview with Tatar‑inform. 13:16 02.12.2025 TRK Tatarstan‑Novy Vek — Kazan

      Fitness trainer Litovchenko named the best exercises for back posture

      To maintain a straight posture, first and foremost you should warm up before performing any exercises. 11:40 02.12.2025 IA Tatar‑inform — Kazan

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