The latest installment of Bhagyashree’s ‘Tuesday Tips’ on Instagram delves into spinal stability, which is crucial in strengthening back muscles and improving posture. As part of the same, the actor shared three exercises she regularly does in her home gym to stay fit and healthy.
“Agar aapke muscles strong nahi hain, bone density ko barkarar rakhna mushkil hota hai (If your muscles aren’t strong, it becomes difficult to maintain bone density),” she said in the video, adding that it is imperative to exercise along with increasing one’s calcium intake to prevent osteoporosis.
“As you age, the fear of falling down and breaking your bones increases with decreasing bone density. The way to keep osteoporosis at bay is to keep working those muscles, helping to lubricate joints by increasing calcium and collagen intake. But more essentially exercising, because that is what will increase bone-building cells and reduce the porosity of bones,” she captioned her post.
Why are back muscles important?
Talking about the importance of strengthening back muscles, yoga expert Anadi Sharma said spinal stability is foundational in yoga — it supports physical balance and energetic alignment. “A strong, stable spine is key to maintaining good posture, preventing injuries, and allowing free flow of breath and prana,” he explained.
According to him, the exercises Bhagyashree practices — planks, glute bridges, and dynamic stretches — mirror many asanas that engage the core and back. These movements strengthen the deep stabiliser muscles around the spine, improve posture, and help the body remain centred throughout daily activities. For anyone living a sedentary lifestyle, they’re incredibly effective in realigning and re-energising the spine.
Further shedding light on spinal stability, fitness expert Deepika Sharma said it goes beyond just a stiff back or six-pack abs — it’s about integrated control. “Your spine is the central pillar of your body, designed for mobility, not rigidity, but it also needs support from the surrounding musculature to function safely under load, stress, or repetitive use,” she shared.
Back muscles are important for spinal stability (Source: Freepik)
What spinal stability really means
• Neuromuscular control — your brain’s ability to fire the right muscles at the right time
• Co-contraction of core muscles — especially the transverse abdominis, multifidus, and pelvic floor
• Dynamic adaptability — the spine’s ability to stay stable even during movement or sudden force
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Sharma said that it’s not just about back health, but an effort to improve posture, athletic performance, injury resilience (especially for the lower back and hips) and even breathing and digestion by improving core pressure regulation.
Planks
Planks activate the deep core muscles (not just rectus abdominis), promote isometric stability (your body resists movement, which trains endurance in spinal stabilizers) and can be progressed easily: forearm planks, side planks, plank with arm lifts, etc. A strong plank results in a spine that can handle load without compensation or collapse.
Glute Bridges
Glutes are essential stabilizers for the pelvis, which directly supports spinal alignment. It helps combat anterior pelvic tilt, often caused by long hours of sitting and strengthens posterior chain (glutes, hamstrings) without spinal compression. Weak glutes means lower back overwork means pain and compensation patterns.
Dynamic Stretches
Improve joint mobility in hips, shoulders, and thoracic spine — reducing compensatory strain on lumbar spine, and preps the nervous system for safe movement by activating stabilizing muscles through range of motion.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
