4 minutes
Say goodbye to annoying pain in this area! Practice the best exercises to strengthen your back and improve your posture. Learn to train with us.
Low back pain is very common, either due to poor posture when watching television, using a computer for many hours and even with a mobile phone. They are also a consequence of the wrong performance of physical activities. That is why it is essential to know some exercises to strengthen the back and prevent injuries.
Among the objectives to be achieved is to improve the range of displacement in the joints. This refers to the distance they can move and the direction you use to get that move. Exercises to strengthen the back and improve posture also aim to tone the muscles.
There are many exercises for this area, but we have selected the best for you. Make the firm decision to practice them continuously and with the conviction that your body will obtain many benefits.
Back muscles to strengthen
You must direct your effort to improve several muscles of the back at the same time. Among these are the lats, located under the armpits, towards both sides of the back.
The spinal erector is also fundamental, since it assumes the extension of the trunk and the neck, being in charge of achieving a upright posture. The idea is to also strengthen the rhomboidslocated in the upper half of the back.
Exercises to strengthen the back and improve posture
These exercises combine various muscles of the back to tone it, guaranteeing the prevention of future injuries and improving your posture. Preheat for 5 to 10 minutes with cardio moderate.
1. table
- Get down on the floor in a push-up position with your elbows under your shoulders and your feet hip-width apart.
- Bend your elbows, supporting your weight on your forearms and toes. Hold your body in a straight line.
- Hold the position for at least 30 seconds. You can increase them as you gain resistance.
2. Back extension
Targeting the core of your body and the entire upper body. It is ideal for strengthening the erector spinae muscles.
- Lie on a ball with your abdomen in the center, pressing your feet into the ground for balance.
- Extend your arms forward and slowly lift your upper body up.
- At the top, pause to lower slowly.
- Do 1 to 4 sets of 10 reps.
3. Dumbbell Wide Row
Choose light weight dumbbells, starting at 10 pounds, and increase as much as you can. Be careful if you have any lower back problems.
- Standing with your feet shoulder-width apart and your knees slightly bent, take a dumbbell in each hand, palms facing your thighs.
- Bend forward at the waist to about a 45 degree incline.
- In that position, with the dumbbells hanging in front of you, start rowing your elbows, pulling them up.
- Play 1 to 3 sets of 10 reps.
4. Superman
in this movement it engages from the core of your body to the glutes. You should raise your lower and upper body as high as you can.
- Lying on the floor face down, extend your arms above your head.
- You stop for a second up there and then return to the starting position slowly and with control.
- Do 1-3 sets of 10 reps.
5. Good morning
This routine is more advanced and is focused on the lower back. Its name is due to the fact that the movement replicates a kind of bow, as a form of greeting. We recommend you start without weight.
- Stand with your feet shoulder-width apart and keep your hands behind your neck, mimicking a barbell hold.
- Lean your torso towards the floor.
- When your back is parallel to the ground, you stop. It is important that you keep your back straight throughout the movement.
- Carefully push yourself through your feet to return to the starting position.
- Do 1-3 sets of 10 reps.
Get creative with exercises to strengthen your back and posture
After considering the goal of strengthening your back and having a correct posture, you must set your imagination in motion to carry out the exercises from anywhere and with any suitable tool. It is your responsibility to adapt a corner of your home to do the exercises that strengthen your back.
It is possible to use the end of some brush as a bar, after attaching weight to the ends; or use packages of any food as dumbbells. The important thing is to create the conditions to put your plan into action.
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