A well-toned and strong back is important for every movement you make. The benefits of a strong back go way beyond aesthetics. Your back consists of several muscles, all of which support the spine, help you keep the right posture, and are important for your daily activities.
How can you ensure that your back is strong and healthy? Read on for different back-strengthening exercises.
Easy Back Strengthening Exercises
1. Reverse Fly
This exercise targets the rhomboids (a large group of muscles in your upper back), trapezius (muscles that start at the base of your neck, go across your shoulders, and extend to the middle of your back) as well as the shoulder muscles. Reverse fly strengthens those postural muscles that are important to your everyday health.
How to do it:
Stand tall with your feet shoulder-width apart, knees slightly bent, and back straight.
Holding a 2 to 4 kg dumbbell in each hand, with palms facing in, hinge forward at the waist.
Brace your core, and with elbows slightly bent, raise the weights out to the sides and up as far as you can, squeezing your shoulder blades together.
Lower your hands down.
Do 2 sets of this exercise with 16 reps each.
2. Bent-Over Row
This is one of the best training exercises with weights. The bent-over row involves multiple joints and several different muscles. It improves strength in the upper and lower back, and works on your gluteus (buttocks), hamstrings (thigh muscles), lats (large V-shaped muscles that connect your arms to your vertebral column), and shoulder muscles.
Holding a 2 to 4 kg dumbbell in each hand, stand with your feet hip-width apart and knees slightly bent.
Lean forward from your hips (not your waist), keeping your back flat. The dumbbells should be in front of your knees.
Pull the dumbbells up toward the lower part of your chest, keeping your upper arms and elbows next to your ribs.
Concentrate on squeezing your shoulder blades together.
Lower the dumbbells slowly.
Do 2 sets of this exercise with 10 to 12 reps.
3. Opposite Arm And Leg Reach
This is a simple yet very effective exercise that strengthens your abdominal (stomach) and low back (lumbar spine) muscles. It helps to stabilize these areas.
How to do it:
Get on the floor on all fours.
Reach your right arm forward and at the same time, stretch your left leg back and flex your foot.
Hold for 5 seconds, then release and repeat using the left arm and right leg. This is one rep.
Do 10 to 15 reps of this stretch on each side.
4. Bridges
This exercise works on the gluteus muscle. You can engage this muscle when you move your hips, particularly when you bend into a squat. The gluteus is one of the most important muscles in the body, and keeping it strong can help support the lower back.
How to do it:
Lie on the ground and bend your knees, placing the feet flat on the floor hip-width apart.
Press your feet into the floor, and keep your arms by the sides.
Raise your buttocks off the ground until your body forms a straight line from your shoulders to your knees.
Squeeze your buttocks with the shoulders remaining on the floor.
Lower your buttocks to the ground and rest for a few seconds.
Repeat this 15 times and then rest for 1 minute.
Do 3 sets of 15 repetitions each.
You can improve your quality of life with a strong back. A well-built back allows you to perform your daily tasks with relative ease and is protective against injury. Try these exercises to strengthen your back. Consult your doctor if you have back issues before starting these exercises.
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.