Exercises to strengthen the back : are they useful? Can they really help prevent pain and injuries? Absolutely yes! A well-trained body is certainly healthier. And even when small problems arise he is able to respond in the best possible way. This is why it is important not to neglect training to improve your back muscles.
Toning the muscles of the entire torso prevents injuries and disorders and gives better posture.
We often focus on toning the abdomen and legs but it is equally important to train the back muscles too.
Planning an exercise routine designed to increase back strength allows you to release tension, be less stiff and prevent chronic pain. If you want to improve your posture, read the article Correct posture: all the benefits
Exercises to strengthen the back
We offer you some simple exercises that will improve all the back muscles. They will be strengthened and will allow you to be more flexible, have better balance and, above all, prevent chronic pain and injuries.
Please, if you are used to a sedentary lifestyle you will have to proceed gradually and without forcing. Listen to your body and try to create a workout routine that isn’t exhausting. You can start with very little and gradually increase.
Exercises to strengthen the back Lumbar stretch
Lumbar stretching is a very effective exercise for preventing painful contractures. It is a rather simple exercise that does not require a high level of training but which can be very useful. To do it, get a mat and lie on your back. At this point, flex your legs, hug your knees and try to bring them as close to your chest as possible.
You will find yourself in a position similar to the fetal one, but with your back resting on the floor, your legs wrapped in your arms and your knees almost under your chin. Maintain the position for at least a minute and then, slowly and without forcing, straighten your legs again. You can do this 3\5 times.
Exercises to strengthen the back: Bridge
The Bridge, or bridge in Italian, is an excellent exercise for the back, to relax the hip flexors and free the back from the pressure caused by a sedentary lifestyle.
The starting position is simple: lie on the ground with your knees bent. At this point, remove your pelvis from the ground and lift it until it forms a sort of bridge with your back. Remember to contract your glutes very well.
Once you reach the maximum point, hold the position for about 3 seconds and then go down. Repeat 10 times. Lying on our back (choose a hard surface) with our knees bent, we lift our pelvis from the ground to form a bridge with our back. Maintain the position for five seconds and repeat 12 times.
Exercises to strengthen the back: Push-ups
Pushups are a very complete exercise. In fact, they strengthen all the upper muscles, the abdomen and the back. How are they performed?
Starting position: lie on the mat on your stomach, with your palms and toes in contact with the floor. At this point, lift your torso by bending your elbows slightly and taking care to keep your back straight, forming a straight line with your body, from head to heels.
Go down until you touch the floor and then go back up. If you can’t do it, you can start by stretching your knees on the ground. Start with the minimum amount of push-ups you can do and try to increase slowly.
Exercises to strengthen your back: Superman Plank
The superman plank, or alternating plank, is an excellent exercise that strengthens the muscles of the back, abdomen and buttocks.
It is also able to reduce muscle tension, improve circulation and balance.
Get a mat and get into a quadruped position. Raise your right arm and left leg. Try to maintain control by contracting your muscles. Remember to look down and not create tension in your neck. Return to the starting position and alternate limbs. Perform 10 repetitions on each side.
Exercises to strengthen the back: Side raises
Lie on your side and raise yourself on your elbow, keeping your neck, back and legs in line. Hold the position for 40 seconds, for three repetitions, alternating hips. An exercise that strengthens and gives resistance to the central muscles of the back. Fundamental for the stability and protection of the spine.
