People use their back muscles nearly every moment of their lives. It takes these muscles to lift, stand, sit, lay, cough, and sneeze.
It is sometimes easy to take them for granted, but don’t.
They need to be exercised and strengthened in order to perform properly. Athletes in particular should build their back muscles as part of their regular exercise regimen.
Working as a Team
The abdominal and back muscles must work as a team.
Reverse snow angels are a great back building exercise for experts and can be modified for beginners.
Lie facedown with arms next to the body. Palms should be facing downward.
Lift them a couple inches off the ground and slowly move arms past the shoulders up to the ears keeping them straight.
The thumbs should meet above the head and continue this motion for 3 sets of 5 reps with a 30-60 second rest in between.
The superman exercise can make anyone feel like they have super powers. Lie face down with ankles touching and arms extended out in front over the head.
Then raise the feet and arms at the same time.
Do 3 reps with a 15-30 second hold at the peak. Wait 30-60 seconds between sets.
Kick like a Dolphin
The dolphin kick is done by lying face down on a bench and holding on to the sides.
The hip needs to be at the end of the bench so the straight legs can be raised and lowered.
Hold it at its peak for 5 seconds and then lower. Do this for 5 repetitions with a 30-60 rest in between.
Back Decompression Exercises
Excessive strain on the back can be due to spinal compression. Symptoms include:
- Nerve tenderness
Stretching is one of the best ways to help alleviate this problem. Yoga stretches such as child’s pose, downward dog, and plow pose are recommended.
Everyone can benefit from a strong back and a healthy core.
It improves posture and helps athletes perform at a higher level.
Good muscle strength also helps prevent injuries as people age.
Exercises that strengthen the upper and lower back should be part of any exercise program along with back decompression exercises. The path to a healthier back is dedication and perseverance.
Muscle & Fitness