Getting Your Back In Shape
Warm Up and Cool Down Guidelines
You must also remember to do a
warm up before any stretching exercise will be done as you might
injure yourself if you do so with cold muscles. Warm up for around 5
to 10 minutes of light cardio.
After a workout, do some cool
down exercises and some more stretching. Always remember when
stretching, to do it carefully and avoid bouncing. Hold the stretch
until a gentle pull on the muscle is felt.
Below are a few of the
strength training, aerobics and flexibility exercises
that are available for one who wants to tone and strengthen his or
her back.
Some basic execution guide are
given for the exercises below, however, you should always check with
your fitness trainer on the appropriate execution technique you
should use for your case.
1.
Lat Pull-down
·
This involves the
use of the lat machine
·
After choosing the
appropriate weight on the stack, grab the bar using an overhand grip
with about shoulder width apart.
·
Make sure that your
thighs are beneath the bracing pads.
·
Lean back slightly,
and pull down the bar to your upper chest.
·
Carefully return
the bar to original position.
Note: The grip may be
varied for this exercise:
a.) wide grip
b.) neutral grip
c.) reverse grip
2.
Shrugs
·
This may be done
with a dumbbell or a barbell.
·
Dumbbell shrugs:
Stand up and hold a pair of dumbbells at arms length on your sides –
with palms facing the body. Position your feet shoulder width
apart. Have your knees slightly bent. Keep your head straight and
the chin tucked. Then slowly shrug your shoulders up toward your
ears. Then return to normal position.
3.
Pull-up /
Chin-up
·
These exercises may
not be for everyone as these are hard to do.
·
Pull-ups have the
palms turned away from the body, while chin-ups have the palms
turned toward the body.
·
Pull-ups: Grab the
chinning bar with palms turned away from the body and at shoulder
width. Hang with your legs bent and your feet crossed. Then pull
yourself up. Then slowly lower yourself.
4.
Swimming
·
This is non-weight
bearing aerobic exercise that would be good for strengthening the
lower back, pelvic floor and the abdomen. In fact, almost all the
major muscles are involved with this exercise.
5.
The Cat Stretch
·
Position yourself
on the floor – with your hands and knees supporting you.
· Arch
your back carefully towards the ceiling – similar to how a cat
would do it.
·
Continue with the
arching until a gentle stretch is felt in your back portion.
·
Then hold it for
around 10 to 15 seconds, then return to start position.
6.
The Spine Twist
·
Lying comfortably
on your back, place your right foot on your left knee.
·
With your left
hand, carefully pull your right knee towards the floor while keeping
the left arm straight out, and the hips & shoulders on the floor.
·
Hold it for around
10 to 15 seconds.
·
Then return to the
normal lying position
·
Proceed with the
other side
7.
Prone Extension
·
Lie with your
stomach flat on the floor.
·
Push up and extend
your elbows so that your arms become straight with your trunk being
lifted off the floor and your legs straight out
·
Hold for around 5
seconds.
·
Return to start
position.
8.
Pelvic Lift
·
Lie with your back
on the floor. The knees here are bent and your feet are flat on the
floor.
·
Slowly lift up your
bottom by pushing with your feet.
·
Hold for around 10
seconds
·
Then return to
start position.
9.
Hip Rolls
·
Lie with your back
on the floor. The knees here are bent and your feet are flat on the
floor.
·
Turn your head to
the left side and let your knees fall down on the right side by the
rotation of your trunk.
·
Hold for around 5
seconds.
·
Return to start
position.
·
Do the same for the
other side.
10.
Standing Back
Stretch
·
Stand straight with
feet shoulder length apart
·
Place your hands on
the back of your waist
·
Slowly stretch
backward
·
Hold this stretch
for around 5 seconds.
·
Return to normal
position.
Strong Back Muscles
One must make the conscious
effort of making the back muscles strong. Doing so will lessen the
chances of having back pains and back injuries. The right exercises
will make your back healthy and in good condition. The back
exercises, especially those that involve stretching will also help
provide relief and reduce the backaches one may be currently
experiencing. So target your back muscles to drive the back pain
away. |
