后链是指构成身体后部（后部=背部）的肌肉群。
这些肌肉包括臀肌、腘绳肌、小腿肌、竖脊肌（脊柱周围的长形肌肉）和背阔肌（中背部的肌肉）。
之所以使用 “链 “这一术语，是因为这些肌肉共同构成了一个链条，为几乎所有动作提供所需的支撑。
锻炼后链非常重要，因为对我们大多数人来说，每天都要在办公桌前坐很长时间。久坐不动的生活方式会导致身体失去平衡。当我们长时间坐在办公桌前时，四头肌和髋屈肌就会变得紧绷。这会影响后链支撑背部、脊柱和骨盆的工作，导致疼痛和紧绷。
那么，如何锻炼后链呢？以下是几种在家就能做的锻炼方法！
超人
- Start by lying down on the floor or mat with your arms stretched out in front of you.
- Lightly raise both arms and legs and hold for about 5-10 seconds. You should feel your back muscles, glutes and hamstrings squeeze.
鸟狗
- Start on your hands on knees, knees directly under hips and hands beneath your shoulders.
- Lift one arm out in front of you along with the opposite leg behind you.
- Hold this position for 5 seconds before switching sides and repeating 3+ times. You should feel your upper and mid back muscles along with your glutes and hamstrings contracting (squeezing).