What Exercises Can I Do To Strenghten My Back, Upper, Middle And Lower?
4 Responses to “What Exercises Can I Do To Strenghten My Back, Upper, Middle And Lower?”
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December 31st, 2009 at 11:28 am
For your lower you have a lot of choices: Hip thrusts- lay down on your back knees bent and your arms out in front of you on each side. Now, thrust up your hips to make a straight line from your knees to your head. Do 3 sets of 10.
Another Lower Back- Superman- Lay on your stomach and all at once lift up your arms and your legs (mostly your thighs) off the ground. You can either put them back down the lift up and down again and again or you can leave them up in the air for like 1 minute and do that 3 times.
For your middle back i dont know wut these are called—-but you take a bar place it behind your neck (standing up) hold it with your arms and keep your legs straight bend forward till your upper body is parallel with the ground then back up.
For your upper do pullups, or pushups.
But if you have pain do them carefully, so you dont hurt your back even more.
*Good Luck!!!
December 31st, 2009 at 1:17 pm
Back pain is often the result of weak abs, which don’t provide needed stability to the spine.
Strengthen your front abs, side abs (Obliques), and the back muscles that run the length of your spine (Erector Spinae)
Pick exercises from here http://exrx.net/Lists/ExList/WaistWt.htm…
My favorite exercise for the Erector Spinae, and it also hits the buttocks, and hamstrings (leg bicep) is the back extension. http://exrx.net/WeightExercises/ErectorS…
The back extension provides the range of motion necessary for complete development of the spinal erectors. Put your hands behind your head to provide resistance for the upper erectors.
Superman’s are too limited in range of motion to be effective. They are better than nothing, but not much. To get any motion require a very tight arch, which might be aggravating for you.
Back extensions can be done on a sturdy table or picnic bench or even over a big arm chair, with a friend or strap holding your legs. Just make sure the table isn’t tippy with you on it!!
Use a pad or towel for comfort.
To exercise the back muscles in the shoulder blades and lats, and biceps, bent rows are excellent. http://exrx.net/WeightExercises/BackGene…
Don’t use baby weights, e.g. 5lbs!
Yes, start light, but try to add weight every few workouts so after a month you are working hard to finish sets of 6-10 reps.
After a few months of the above exercise, add the carrying of heavy objects. Pickup and carry an awkward heavy object and go for a walk until you are fatigued. Carry any way you want, eg. bear hug, over your shoulder, etc.
Increase the weight carried and distance traveled overtime and you will find daily chores, carry grocery bags, etc., will all feel much easier.
December 31st, 2009 at 4:29 pm
They all kinda work together. If your getting pain, you should seek treatment form your doctor to find the cause rather than doing something that may cause further injury.
Lay face down on the floor, with your arms at your sides and your body flat on the floor. Raise your head, then shoulders and arch your back hold for 10 seconds at the top, then repeat 10-15 times. 2 or 3 sets. You may find your butt cheeks tighten and your legs lift up a little, this is OK.
If this get easy try it with your hand extended out over your head, that will add resistance. Still want more weight? hold something in your hands.
Simple, easy and works for most people.
December 31st, 2009 at 4:40 pm
If your getting pains I would reccomend Dorsal Raises and Leg Raises
Try to avoid situps where your feet are supported as this puts alot of strain on your lower back.
(Google the excercises and you will get video demonstrations)
I hope this helps!