Modern-day life does put a lot of strain on our backs – no only are we constantly driving and carrying things, we spend most of our time bent over our computers/laptops and our smartphones. These activities burden our spine, hence, it is crucial to maintain a straight and healthy back.
If you are interested in alleviating the pain you might be feeling through exercising, this article is made for you. In the text below, you will learn about the most helpful practices for having a healthy back with a good posture. Let’s take a closer look:
Contents
Beginner Exercises
Source: verywellfit
If you are just starting out, it is important to start from the easier exercises, such as:
1. Back Lifting Exercise
Move 01: You should start by positioning your legs in a split manner and then bring one of your legs to the front. The leg that has remained in the back needs to be at least 25 centimeters behind the one you placed forward. Next, you should put your arms upward – a little above your ears – and do not forget to place your elbows back.
Move 02: Use the lower part of your body to lean forward while trying to maintain a tight core, as well as a proper posture.
Move 03: The center of your back is important here since you will need to pull it in order to lift the upper part of your body to a straight position. Once you do that, tense when the top is reached, and at the same time, squeeze the muscles of the mid-back.
Move 04: Gently return to the first position. Assure that your stomach muscles are pulled during the complete exercise.
2. Rowing With One Arm – Dumbbell Exercise
Move 01: Stand beside a bench and situate one of your knees on top of it. Take a weight (medium) with your hand and leave it hanging beside the bench. Your palm needs to be turned towards the thigh and your other hand should relax on the bench.
Move 02: Keep in mind that you will need to pull from the upper back muscles to bring the weight up to the armpit. The elbows should definitely come directly up, not out. Once lifted, maintain the position for about 2-3 seconds.
Move 03: Return your hand to the first stance and repeat with your other arm.
Intermediate Exercises
Source: popsugar
Once you feel comfortable with the beginner exercises, try these ones:
1. Superwoman
Move 01: This first step will require people to kneel on all fours – of course on a mat. Situate your arms under your shoulders and try to maintain your spine in a neutral position. Your hips need to be stable and you might want to pull in your abs.
Move 02: Gently extend your right hand out, bringing it in front of your head and at the same time, bring your left leg behind. Ensure that you extended both your arm and leg directly back and try not to drop them down or to the side. You should hold this position for about 3-5 seconds.
Move 03: Slowly go back to the first position and repeat with your opposite limbs several times.
2. Swimmer Lift
Move 01: An exercise mat will be required for this intermediate training as well. Begin with placing your face on the mat. Place your feet shoulders apart and flex the arms to bring them to a shoulder level. Your shoulders and head should be in a neutral position and you must face directly ahead.
Move 02: While keeping your head and shoulders up, bring your arms in front of you. Your fingers should meet in front of your face.
Move 03: Bring your arms back. This is what stimulates the swimming activity.
Advanced Exercises
Source: womenshealthmag
Once you have mastered the beginner and intermediate exercises, it is time to take on the advanced ones. You can:
1. Wide-Grip Cable Row
Move 01: Sit on the rowing machine and then bend your knees. Next, take the metal rod with an overhand grasp. Slightly lean back while keeping your spine completely straight.
Move 02: Use the muscles of your back to drag the bar toward your stomach, close to the belly button.
Move 03: Put the bar in its original location, and repeat the process several times. If you want to see a list of the best rowing machines you can get, visit fitnessequipment.reviews.
2. Pulling down on the Lat Machine
Move 01: Straddle the seat of the machine and take the bar into your hands. You should use an overhand grip and you should position your arms a bit wider than the width of your shoulders.
Move 02: While your arms are in the air, hold the bar right above your chest. Position your knees under the pad which will allow you to secure your torso.
Move 03: Keep in mind that your back needs to be a bit arched and while doing so, draw place the shoulders closer to each other. Your torso needs to be lifted during the movement, and the elbows should come down and point to the floor. When you feel a “squeeze” happening close to your lats, you should pause at the bottom position.
Move 04: Gradually return to the original position and repeat the process.
Conclusion
Before finishing this article, it is work mentioning why you should do exercises for your back. These exercises will all improve your posture, meaning that you will stand straight and your neck and back will not hurt. It will also give you a stronger back and you will be able to get rid of that annoying back fat that keeps bothering you. And finally, you will be able to alleviate any pain, as well as prevent injuries from happening.
There you have it. The exercise from the list above will help you maintain a healthy posture and back, as well as alleviate some of the symptoms you might be feeling. Hence, now that you know what exercises are the best, do not waste any more time, choose an exercise or several of them, and start working out!
