Exercises for the Back

This article focuses on certain exercises which, as the name suggests, aim at strengthening three important parts of your body, your back, neck and shoulder. Mentioned below are some simple exercises which can be performed at any time of the day without any inhibitions. Not only do these exercises impart strength to your back, neck and shoulder, they even get them in the perfect shape you desire.

The bent over-row – In this exercise you take a dumbbell, go over to a horizontal bench, place the dumbbell on the floor to one side of the bench, kneel with one leg on the bench and support yourself with your corresponding hand. Your other leg should be straight and on the floor slightly to the rear. Grasp the dumbbell with your free hand from the floor and pull it towards your lower ribs. Return the dumbbell towards the floor until your arms is stretched. Change arms and repeat.

The pelvic tilt

Lie on your back with your knees bent up, and your feet apart and flat on the floor. Place your hands down on the small of your back and feel the arch in your lower back. In this exercise you will try to press this arch down to meet the floor. Squeeze your buttocks together, tighten the muscles of your abdomen and then raise your buttocks slightly off the floor. Hold this position for a count of ten. Relax. Repeat three times.

Jogging – Most people swing their arms backwards and forwards while they jog. This subtle arm swinging causes the back muscles to tense and relax over and over again, toning them up. This doesn’t place the same strain on the muscles as rowing does, but it’s still an excellent exercise to get rid of back fat because it burns a lot of calories. Of course jogging also works other body parts. It’s more of a complete cardio exercise than rowing. Walking is similar to jogging because the arm movements are the same. However, walking is much less intensive than jogging, so expect slower results.

Leg pull

Lie on your back on the floor, hold your right knee with your hands and pull it towards your chest. Press your chest for 5 seconds and then release your knee. Push it back to its initial position and pull your left knee. Repeat the exercise ten times with each knee.

The Wall Squat – Working on the hips, legs and back, the Wall Squat commences with you standing with your back up against a wall. Your heels should be about a foot and a half away from the wall, with heels about shoulder-width apart. Then slowly slide yourself down the wall until your knees assume a right angle. This position should then be held for five seconds before you slide back up the wall.

A Lunge is another good exercise to improve the power possessed by your back. Stand erect and put your hands on your hips. Now, taking your abs in, take a giant step forward with your right foo

Cable Pull-down Exercise

Here you’ll want to secure a fitness band at any level higher than your shoulders. Assume a strong position with your feet flat and toes pointing ahead. Pull your hands toward the outside of your chest and squeeze those shoulder blades together.

Flexibility programs are also great methods for relieving the pain. Stretching exercises help develop flexibility in the spine. Stretching may be one of the most important methods for easing the pain. Simple stretching exercises release some of the tension in lower back muscles. When you release muscle tension, you eliminate the tightness and possible muscles spasms.

Stretch to foot

Sit and stretch your legs out and put your feet together. Put your hand on the ground and extend them forwards as much as you can. Hold your position for 30 seconds and repeat the exercise.

Hip lifts: Lie on the floor on your back with knees bending and feet flat on floor, slightly far apart. The hands should be placed on floor with palms on the floor. Lift your hips as high as you can while squeezing gluteal muscles. Stay in this position for about 5 to 10 seconds and return to original position slowly. About 5 to 10 repetitions should be performed for this exercise. When performing this exercise make sure that your breath normally.

The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!

You Are Your Own Gym: The Bible of Bodyweight Exercises