Back-Strengthening Exercises, articles, health

Back-Strengthening Exercises

by Marie-Andrée Guimont
published August 23, 2010

rating: (29 Ratings)

To ensure the health of our back (the pillar of our entire body, no less!) we know we have to get it moving! The focus of exercise has always been toned abs and body, but the back is an oft-forgotten zone. Not anymore! We’ve got basic moves to ensure a sexy spine.

For a healthy back

Good news: a healthy back also helps with joint flexibility and to strengthen of your stabilizing muscles, such as the abdominals. Therefore, all forms of exercise are beneficial.

That said, efforts to train this part of the body helps fight against backaches. A strong back helps keep the spine naturally aligned, lowering the risk of lower back pain. What’s more, the ab muscles also contribute to good posture, leading to healthy and happy back.

Tips to work out your back

- Stretch before and after each workout session.

- Keep your spine upright at all times.

- Avoid injury by gradually increasing the intensity of your workout.

- While working out, be sure to contract your abdominal muscles so as to strengthen them.

Exercises

Cat Bend

Get down on all-fours. Breathe in while keeping your back straight, and then breathe out while rounding your back. Breathe in lightly and deeply and return to the start position. Then breathe out and arch your spine. Breathe in and return to the start position. Do ten repetitions of this complete sequence. Do this stretch before every workout.

Arm Extensions

Get down on all-fours. Breathe in and contract your abdominal muscles. Lift one arm in front of you, keeping it parallel to the ground. Breathe out and keep the arm extended for five seconds. Breathe in and bring your arm back to the start position. Repeat with the other arm. Do ten repetitions of this complete sequence.

Leg Extensions

Get down on all-fours. Breathe in and contract your abdominal muscles. Breathe out and lift one leg behind you, keeping it parallel to the ground. Maintain this position while breathing out, for five seconds. Breathe in and bring your leg back to the start position. Repeat with the other leg. Do ten repetitions of this complete sequence.

During the latter two workouts, be sure to keep your neck in-line with the rest of your spine. You can also combine them with diagonal extensions.

Check out our Exercise Finder for more back exercises.

Tag(s): health, fitness, exercise, workouts, back