The back is without a doubt one of the most affected parts of the body, especially these days. On the one hand, for office work, which forces us to sit in front of the computer for a long time, excessively punishing it, mainly for taking erroneous positions. On the other hand, work with a lot of physical activity that forces us to lift weights or stay on our feet for extended periods of time, also harming this area of the body. Therefore, we have prepared a short article on the best exercises for strengthening the back, very useful for everyone, regardless of your professional activity.
Straight Back Strengthening Exercises
Back strengthening exercises begin with a basic premise: if we equip ourselves with a good natural “girdle”, “girdle” or “corset” in the mid area, we will protect the spine from overexertion, especially in the lumbar region. Therefore, many of these exercises target the core, which is a group of muscles in the abdomen and lower back. Groups involved include rectus abdominis, diaphragm, pelvic floor, oblique sides, rectus abdominis, multifidus, and transverse abdomen.
To work in this area, you can resort to classic yoga exercises, as well as others, more typical of the gym, using special mechanisms or benches. And to do them, you can use your usual sports equipment: a breathable top or shirt, short or long mesh, etc. This is a short list of exercises to strengthen your back and, in particular, the main one:
- Head down or upside down V
- Anaerobic board or board
- Board with raised arm or leg
- Alternate Leg Raises
- Horizontal climbing or “spider board”
- raised legs crunch
- Crunch with curled legs
- Pull Up
- Pull to your chest
- Rowing on a low pulley
- High Pulley Pullover
- Barbell Tee
- Row convertible
- Dumbbell Row
- Parking row pulley
Stretching Required
The goal of the previous back strengthening exercises is ultimately to prevent pain and injury. However, this is achieved not only by strengthening, but also by a routine aimed at keeping these muscles in good condition. And this is where back stretches come into play, which should be done before and after each workout, as well as daily, at any time convenient for you. For example, before going to bed or when you get up in the morning. Here are some of the stretching exercises:
- Feet to the chest, lying on the back, the feet resting on the floor, and the knees bent: you must bring one of them to the chest, maintaining the position for a few seconds. And then, a change of leg.
- Legs to chest: similar to the previous one, but bring both knees to the chest at the same time.
- Stretching prayer pose: kneeling, torso bent forward, arms extended and together, palms touching the ground.
- The pyramid stretches: while sitting, the right leg is bent, bent over the left leg, which remains stretched on the ground.
- Stretching the cat: in a four-legged position to stretch the lower back.