Exercises to Get Rid of Stretch Marks on Your Back

Stretch marks occur when the elastin (a protein in your skin) is damaged, causing a scar type mark. They can occur on your abdomen, back, breasts and even on your upper arms and thighs. As opposed to a scar, the stretch marks feel like your normal skin, and just look like a discoloration. Like a scar, though, they are difficult to get rid of; the elastic fibers are difficult to repair. However, there are ways to alleviate the visibility of stretch marks, including a change in diet and exercise.

How Stretch Marks Develop

• To understand stretch marks, it is important to understand how they form. The proteins made that make up your skin are collagen (about 80%), elastin (about 4%) and keratin (about 16%), which forms the rigidity of your skin. Elastin gives the skin flexibility or stretch. These elastic fibers are difficult to repair within your skin. For example, with a regular wound, your body replaces collagen proteins to heal your skin. However, the elastin fibers are usually not detected, making stretch marks difficult to heal.

Causes of Stretch Marks

• Stretch marks are caused literally by stretching of the skin. When this occurs, there is an increase in cortisone, a hormone produced by the adrenal glands. With excess cortisone, elastic fibers in the skin are weakened and that leads to stretch marks. Stretch marks can be a natural occurrence of pregnancy or occur due to weight gain and medicine use.

Exercises

• To help alleviate stretch marks, you can exercise. Exercising keeps your muscles and skin firm. Firm skin stretches naturally without developing stretch marks.

  • Sit ups: Lie on the floor on your back with legs slightly bent, and raise your head and upper body. Perform 25 sit-ups per day. This will keep your skin tight and abdomen muscles flat.

  • Crunches: Lie flat on your back, and crunch your legs up and down from a straight out position up to your chest. Repeat 10 to 20 times. This helps prevent stretch makes in the abdomen, back and hips.

  • Leg lifts: Lie on one side, bend your knees slightly and raise your top leg. Hold it for 2 seconds and lower. Repeat 25 times, roll over and repeat with other leg.

  • Squats: This exercise builds up muscle tone. To begin, stand up with legs approximately hip width apart, then move your hips slowly to the ground, as if about to sit in a chair; stop at about chair height. Do 10 repetitions a day.

  • Push Ups: These are best for stretch marks on your chest and upper arms. Lie face down on the floor with your hands on the floor near your chest. Keeping your toes on the ground, lift the rest of your body, hold for 2 seconds and lower. Start with 10 a day and increase to at least 25 a day.

  • Walking and jogging: These exercises can keep your skin strong and prevent stretch marks. This does not have to be done at a fast pace, but consistency is important. Aim to walk or jog at least 20 to 30 minutes a day, 3 to 4 times a week.

  With these exercises, you can help reduce existing stretch marks and prevent them from occurring elsewhere on your body.