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Back
A strong, flexible back can improve your posture, accentuate your chest and
keep you in shape because the back muscles are put to use in many activities
and exercises.
Below are some basic back exercises that can be used for strengthening.
The Hamstring Stretch:
- Sit on the floor with your right leg straight out in front of you. Bend your
left leg out to the side so that the bottom of your left foot is pointing toward
your right knee.
- Bend at the waist while leaning forward and keeping your back straight.
- Reach towards the foot of your outstretched leg until you can feel the stretch
in your thigh.
- Hold for 30 seconds, then alternate legs.
Upright Rowing with Weights:
- Stand with your feet shoulder-width apart.
- Slightly bend your knees and keep your abdominal muscles tight.
- Hold the weights in your hands with palms facing toward you body. Keep arms
straight with a slight bend in the elbows.
- Inhale as you lift your arms, raising them so that your elbows are parallel
to your shoulders.
- Hold for a few seconds, then return arms to starting position and repeat.
- Try for two sets of 10 repetitions with a fifteen second break in between
sets.
Leg Lifts:
- Lie on your stomach with you legs outstretched.
- Fold your arms in front of your face with your chin resting on your arms.
- Slightly lift your right leg, while planting your hips and pelvis on the
floor.
- Hold for ten seconds, lower, and then switch to your left leg.
- Repeat five times on each side, being careful not to arch your back while
lifting legs.
Back muscles are used everyday in sitting, standing, lifting and even lying
down so is important to keep them in shape to prevent against pain and injury.
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