You may not often think about your back muscles, out of sight, out of mind, do you? But you should probably give them a little more attention.
Strong back muscles are essential to support strong muscles in the front of the body (abdominals and core muscles, we’re talking about you!). Additionally, strong back muscles promote good posture and can help stave off chronic problems, such as lower back pain. Our backs support us, allowing us to stand, bend and perform all necessary human actions. Also, keeping a healthy and strong back is the key to a long and full independent life. .
Some of the major back muscles that are important to keep in good working order for posture, range of motion, and mobility include the trapezius, latissimus dorsi, rhomboids, erector spinae, levator scapulae and several deeper muscles that run parallel to the spine.
The best exercises for a stronger back
As with any new workout, you need to be careful not to add too much intensity too quickly (and if you have any injuries, health issues, or questions, it’s always a good idea to check with your doctor). But remember that these types of exercises are really important. If you need help making sure you’re on the right track, find a coach who can walk you through the stages of progression.
How can keeping a symptom diary help you manage inflammatory back pain? Tracking your pain, stiffness, and other symptoms can help determine effective treatment and prevent progression to a more serious condition.
How to do the workouts
Here are three different workouts that target all back muscles and are designed for all fitness levels. If back exercises aren’t part of your fitness routine yet, start with the beginner circuit. When you’re ready for a bigger challenge, move on to the Intermediate and Advanced circuits. Whichever circuit you choose, try to complete three sets of each of the three exercises, following a pattern of 30 seconds on, then 30 seconds off. Do this twice a week, and as you get stronger aim for three times a week.
You will need a pair of heavy weights and a pair of light or medium weights (or cans).
Circuit for beginners
1. Hip hinge support
Stand with your feet hip-width or shoulder-width apart, arms at your sides. Keep the knees slightly bent (rather than locked) and the shoulders down (rather than stretched towards the ears). Keeping your lower back naturally arched, push your hips back as far as you can and lower your torso, rotating it at the hips. Lower until your torso forms a 45 degree angle with the floor (or as close to that angle as possible). Hold this position for 30 seconds, then back up to return to the starting point.
2. Hollow position
Lie on the floor with your legs stretched out and your arms straight above your head. (Increase the intensity by holding one of your weights in your hands.) Support your lower back on the floor, raising your arms and legs so that your body forms a C shape (your shoulders and feet should be a few centimeters from the ground). Contract your abs and gluteal muscles and hold this position for one minute.
3. Dumbbell lift
Standing with your feet hip-width apart, hold a light or heavy dumbbell in each hand, in front of your hips, palms facing your thighs. Squeeze your shoulders together, then swing your hips to bend over and lower the dumbbells down the front of your legs until your torso is parallel to the floor. Return to a standing position, focusing on shifting your body weight down into the midfoot. Repeat the exercise for 30 seconds, paying close attention to form and not rushing any part of the movement.
Intermediate circuit
1. Folded Dumbbell Row
Standing with your feet hip-width apart, hold a light or medium weight dumbbell in each hand, at your sides. Rock your hips forward until your torso forms a 45-degree angle with the floor (or as close to it as possible), letting the dumbbells hang below your shoulders, wrists inward. Pull the dumbbells up, close to your ribs, pulling your elbows back and keeping your arms tight at your sides. Slowly lower the dumbbells back to the starting position. Repeat the exercise for 30 seconds.
2. Reverse Vaulting with Dumbbells
Standing with your feet hip-width apart, hold a light or medium dumbbell in each hand, at your sides. Rock your hips forward until your torso forms a 45-degree angle with the floor (or as close to it as possible), letting the dumbbells hang below your shoulders, wrists facing forward. interior. Keeping the elbows slightly bent, lift the dumbbells laterally and sideways until they reach shoulder height. Slowly lower the dumbbells back to the starting position. Repeat the exercise for 30 seconds. Increase the intensity using your heaviest dumbbells.
3. Dumbbell carry
Stand with your feet hip-width apart or less, with heavy dumbbells on the floor beside each foot. Bend over to pick up the dumbbells, pushing through your heels to lift the weights. Stand up straight with your shoulders back and core engaged, with the dumbbells hanging beside your thighs, and take short, quick strides to move forward at least 15 yards. Turn around and continue walking for a total of 30 seconds.
Advanced circuit
1. One-Arm Suitcase Lift
Stand with your feet hip-width apart, a heavy dumbbell resting on the floor near your right foot. Bend over to lift the dumbbell, focusing your body weight in your heels to lift the weight until your torso is back in a standing position. Slowly lower the weight back down to the ground. Continue for 30 seconds, then repeat on the other side.
2. Swing with dumbbells
Standing with your feet hip-width apart, hold a heavy dumbbell in both hands, grabbing it from above. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs. Push your hips forward to slowly rotate the dumbbell to shoulder height. Reverse the movement by slowly bringing the dumbbell between your legs. Continue for 30 seconds.
3. Lateral bend with dumbbells
Place a light or heavy dumbbell on the left side of your body. Start at the top of a push-up position by placing your palms on the floor directly below your shoulders and stepping your feet back until your body forms a straight line from shoulders to heels above the floor. (If you can’t support your weight, drop down to your knees, so your body is in a straight line from shoulders to knees). Reach your right hand under and through the left side of your body to grab the edge of the weight, then slowly pull it out and place it on the right side of your body. Bring your right palm down, grab the weight with your left hand, and slowly slide it to the left side of your body. Continue alternating for 30 seconds.
