It is very important to train the back in its entirety. You use your back muscles at any time, whether you are active or sedentary. So it's worth taking the time to exercise them, in order to keep them healthy, flexible and to reduce the pressure on your back. You can also improve the muscle definition of the whole torso and prevent injuries.
Steps
Step 1. Stretch before starting these exercises
It is an important phase of training to stay healthy and in shape, especially if you haven't done any sports for a while.
Step 2. Do some neutral stretch exercises
In this way, you open your back muscles and get ready for training. It also activates the chest muscles by reducing ligament tension.
- You can also do some chest stretches. Stand behind a chair by grabbing its back. Keep your feet shoulder-width apart and bend your knees slightly. Push your butt out by stretching your back - you should feel your upper back stretch. Hold the position for 10 seconds and then gently return to the starting position.
- Another type of exercise: sit in a chair with the soles of your feet on the ground. Slowly lean your torso forward, pivoting on your waist. Put your hands behind your legs and grab those of the chair. Then push backwards slowly.
Step 3. Assume the Downward Dog Yoga Pose
This is a fairly simple stretch, if you want to challenge yourself, try to complete the whole “sun salutation” sequence. This position allows you to rest and stretch your back during training.
Step 4. Make hip rotations on the Swiss ball
This exercise strengthens the abdominal muscles and relaxes the back. Make sure you make smooth movements and keep your arms outstretched as you rotate with each leg straight in front of you.
Step 5. Take the Sarvangasana yoga posture
It helps you relax those areas that are most sensitive to stress such as the neck and shoulders. It is also great for blood circulation. You have to lean on your elbows and over time you will acquire more and more balance and you will have no problems performing the exercise. Just make sure you are using a comfortable mattress.
Step 6. Do the cat and dog exercise
It is a high intensity workout that improves the flexibility and extension of the spine. Try to perform these movements as smoothly as possible to maximize their effectiveness.
Step 7. Try lats on the Swiss ball
It is not a particularly demanding exercise and allows you to stretch and strengthen the lower back and abdominals. Based on your training level, you can change the support point on the ball to adapt it to your needs.
The Swiss ball is a great tool for training the back. The unstable position it offers forces you to engage the pelvic, abdominal and back muscles, but always at low intensity. All of these torso muscles support the back and spine
Step 8. Do the frog stretches
Doing so activates your back joints and muscles and improves your overall flexibility.
Step 9. Try to make the bridge
It helps you bend your back, strengthen the trunk muscles and improve balance. This should be done on a yoga mat or other elastic surface, as you will need to support your weight with your hands and feet to be able to stretch your back.
Step 10. Do push-ups
In order to activate the back muscles it is important to stay as straight as possible. Exercise also strengthens the pectoral and arm muscles.
Step 11. Do the upper spinal rotations
It is an intense exercise that improves the flexibility of the upper part of the spine. You can also do it as a warm-up, as this is a simple extension done on the ground.
Step 12. Train your abs
While it may seem like an exercise that doesn't focus on your back, you can actually stress the flexibility of your spine if you try to touch your elbows on your knees each time you lift yourself up.
Step 13. Do hip raises with the Swiss ball
It allows you to strengthen all your abdominal muscles and realign your back. Flexibility in general will benefit. Your hips should remain straight while doing this workout, but you can also try arching your back a little to open your pelvis better.
Advice
- Remember to always stretch and drink plenty of water, to be well relaxed and full of energy during training.
- Yoga, tai chi, and pilates are great back training activities. If you sign up for a class, you can also socialize and be more motivated.
- Nowadays, medicine no longer recommends bed rest to treat back pain. Your back muscles, ligaments, and joints need regular exercise to stay flexible and healthy. Any reduction in movement causes loss of elasticity of the ligaments and a weakening of the musculature in general.
- Among the benefits of these exercises there is also the strengthening and greater elasticity of the back muscles.
- Walking is good general, low-impact exercise for your back. In fact, it strengthens it without subjecting it to excessive stress. Just make sure you're wearing good quality shoes that are well cushioned and provide adequate support. Posture is everything.
- Other great exercises are pelvic lifts, abs, and knee rotations.
- You can also lean forward, slowly and gently, until your hands touch your toes. This increases the flexibility of the back. To do this exercise right, stand straight with your feet hip-width apart. Slowly bend over and try to bring your right hand towards the tip of your left foot. Do not bend or bounce on your knees! Let the other arm point backwards and upwards. Then return to standing position. Do not push excessively at the beginning; if you are very stiff it will be difficult, but over time you will improve.
- If the back pain or discomfort is too intense to start with these exercises, start with swimming, aqua aerobics or other exercises in the pool. Water reduces the pressure on the spine due to the force of gravity. Warm water also helps to relax the muscles. The backstroke style is great for widening the chest and shoulders.
Warning
- Always maintain correct posture. Many back pains and injuries originate from poor posture that you can, for the most part, control.
- If you perform exercises poorly you could injure your back and have muscle and spinal tension. As with any physical activity, you must first consult a doctor to ascertain any contraindications and limitations.
