What Exercises Can Strengthen Back Muscles?
I have scoliosis and my doctor recommended to exercise my back muscles but i don’t exactly know which exercises can do that due to my condition. Anybody have any advice?
Tags: Back, Exercises, Muscles, Strengthen, What
November 17th, 2009 at 10:59 am
I had scoliosis when I was 16 and I have continued to have back problems into adulthood.
Good exercises for this are:
Back extensions
crunches w/ you feet elevated
lunge stretches
Pelvic tilt
And you should get an exercise ball and look up some back exercises online. Stability and balance exercises specifically.
And do some yoga. Do a lot of forward bends and side stretches. But don’t stretch your back backward too far, as it will further damage your back.
Be careful with your spine. A bad back is one of the worst things ever. I have a bad back and it sucks.
You can also start lifting weights. But never do anything that is ridiculously heavy.
If you’re going to lift weights, then focus on lifts like:
Dumbell rows
lat pull downs
dead lift (with no more than 100 lbs)
reverse flies
All of these exercises can be found online through Google.
And NEVER do any weighted twisting exercises unless instructed by a physical therapist or a doctor. Don’t even let a personal trainer talk you into that.
And check with a doctor before you engage in any of these exercises before you begin.
November 17th, 2009 at 1:33 pm
A. Leg & Arm Extensions
Start with your hips right over the stability ball. With one toe down, extend your left hand up, keeping your right fingertip palm down, while lifting your right leg up. Hold for a count of three and then switch sides.
B. Back Extension
It is also useful in back pain treatment. Start with your stomach on top of the ball and your knees on the mat. You will want to fall forward over the ball in a relaxed position. Your hands and arms should be raised and come straight out so that they are also parallel to the ball. Hold this position for a count of 5. It is an effective back pain remedy.
C. Twist
1. Stand with your feet about hip width apart and be aware of the contact you are making with the floor. Appreciate the push coming back up.
2. Let you head start to turn slowly to the left but don’t let the shoulders move yet. Check if you are moving the head from the right joint, see – location of the atlanto-occipital joint
3. When your head has reached the end of its rotation, allow your shoulders to move to the left. IMPORTANT – do not let yourself screw down into the floor. Keep the thought that the floor is pushing up and you can release upwards also.
4. Once your shoulders have moved as far as they can, let your pelvis start to move. Keep moving in this upwards rotation until you feel your feet need to move and stop there.
5. Maintain this position for a few moments and then let go and let yourself swing back to the front and allow for slight movement. You don’t want to fix yourself back into your habitual standing pattern.
6. Repeat on the opposite side.
Because you have scoliosis one side will feel harder to perform because you will be going against the twist. If this is the case start on the harder turn first, repeat and the easy side and then return to do one more on the hard side. At any other time when you are not doing your scoliosis exercises, whatever position you are in, see if you can be aware of the supporting surface and allow a thought for an upward release with a slight twirl. It isn’t necessary to actually do it because the thought can be enough to get a release from your habitual holding pattern.
Good luck.
November 17th, 2009 at 7:28 pm
yoga, back lifts, sit ups weird i know talk to a personal trainer at a gym they can also give you tips so can physical therapists.
November 18th, 2009 at 1:21 am
back lifts…not sure what the machine is called but they should have one at your local gym.
November 18th, 2009 at 3:15 am
yoga