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Back Strengthening Exercises
~ For a Strong Healthy Back ~
Back strengthening exercises help to prevent or elimiate back pain. Finding the right back workout for yourself will keep your back
strong and healthy.
If you have weak, tight back muscles...chances are that you've suffered from some sort of back pain. Having weaker back muscles leads to
injury and unwanted pain in your back.
You can strengthen back muscles with the right back workout through back strengthening exercises.
Remember, if you suffer from back pain, you're back muscles aren't the only set of muscles you need to strengthen. Your abdominal area and
your hips can also contribute to back back if they are tight or weak.
Why? It's because when these muscles are weak, they will pull on other muscles (in this case, your back muscles), causing more stress on them.
Working all the muscles in your body equally will ensure that you have proper muscle balance and your muscles will do what it's set to
do while NOT putting strain on the other muscles.
Your muscles are what holds your spine upright. Strengthen back muscles, along with your abdominal and hip muscles through stretching and
exercise to support proper posture and eliminate slouching!
Back Strengthening Exercises
- Back Stretches - These back stretches will help to
strengthen your back muscles while adding flexibility to your back. Don't put off stretching and think that the only way to build strength is through lifting. Stretching relaxes and lengthens the muscle while giving room for the muscle to grow. Want to know more?
- Plank: - This will work your whole core region.
• Get in the push up position on your toes, if it's too hard you can start on your knees.
• Come down onto your forearms.
• You'll basically hold this position for as long as you can working up to a minute at a time.
• If you can only start with 10 seconds, that's fine, just work your way up.
- Superman:
• Lay face down on the floor.
• Keep your feet together and legs straight, not locked.
• Straighten your arms overhead.
• Keeping your stomach stationary, at the same time lift your feet and arms up towards the ceiling.
• This will create a curve in your body from your hands down to your feet, kind of like a slight smile.
• Remember to BREATHE!
• Hold for a few seconds, then lower your arms and legs. Then repeat.
- Pelvic Tilt:
• Lay on your back with knees bent and feet flat on the floor.
• Place your hands at your sides.
• Slowly lift ONLY your butt up off the ground, tilting your pelvis towards the ceiling.
• Hold for a few seconds, then lower back down and repeat.
- Bird Dog Reach:
• Get down on your hands and knees.
• At the same time lift your right arm to point straight ahead and your left leg straight back.
• Hold, then lower back down and repeat.
• Don't forget to do both sides. Opposite arm and leg at the same time.
Return from Back Strengthening Exercises to Back Exercises
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