Everyone should learn and practice back exercises to prevent back injury, especially if you have a history of back pain. It's all too common that people will invest in weight lifting and exercise but neglect to build back strength, increasing risk for back injury. To protect yourself from injury, perform these three back exercises at least three times a week.
Superman
This is the premium of the lower back pain exercises. It will strengthen your lower back without stressing it unduly. Lie on your stomach on the ground. Stretch your left arm out in front of you, lifting about six inches off the ground. Extend your right leg in back of you, lifting about six inches off the ground. You should be engaging your back muscles as you lift both the arm and leg. Hold for 30 seconds, then release and repeat exercise, this time lifting your right arm and left leg. Hold for 30 seconds, release, and then lift both arms and both legs simultaneously, holding again for 30 seconds. Release, rest for 30 seconds, then repeat exercises series again.
Assisted Bridge
Lie on your back on the floor. Pointing your elbows to the sky, place your hands, palms down, on either side of your head. Bend your knees and move your feet underneath your thighs. Keeping your shoulders on the ground, lift your back in an arch, squeezing your buttocks, quadriceps, abdominal muscles and all the muscles in your back. Hold for 15 to 30 seconds, then slowly release. Rest and repeat.
One Arm Row With Dumbbell
You'll need a chair and a dumbbell for this exercise. Stand next to the chair, which you will use for support. Place your left hand on the seat of the chair as you bend over and pick up the dumbbell with your right hand. Pull the weight up and back as if you are starting a lawn mower, pulling your elbow up and back as far as is comfortable. You should feel the muscles in your back engaging as you pull the weight, then slowly release back to the starting position. Repeat until you hit muscles failure, rest and repeat set again.
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