How to Exercise Your Back
Blog

How to Exercise Your Back

No Comments

How to Exercise Your Back

You use your back muscles in almost everything you do, whether you’re more active or sedentary. It is important to exercise and strengthen your back, both upper back and lower back regions, to help you stay strong and injury-free. A strong back can help also help prevent injuries, especially if you have an active job or lifestyle. Take the time to exercise these important muscles to keep them toned, healthy and to reduce any strain on your back.

1 Talk to your doctor.

Always talk to your doctor prior to making any changes to a workout or starting a new workout. This is especially important if you’re recovering from an injury or have had a history of a back injury.

Always get clearance from your doctor before starting to work your back. Ask her when you can start exercise, what type of exercise, what resistance weight and if there are any other restrictions.
Also ask her what types of pain are to be expected. Some generalized muscle soreness is typical and usually doesn’t signify you’ve injured your back. However, more acute pain or pain similar to a past injury should signify you need to stop exercising and call your doctor immediately.

2 Follow correct form.

Poor form during exercise is one of the most common reasons for injuries. Since back injuries can be severe and debilitating, it’s very important to ensure you always use correct form.

Consider talking with a personal trainer, exercise specialist or a staff member from your local gym. They’ll be able to tell you how to do exercises, use the machines and have correct form throughout your exercise workout.
Try doing some of your exercises in front of a mirror. Watch yourself as you perform the move. Make sure you’re using correct form and make any changes to your form as necessary.

3 Do more than back strengthening exercises.

Whether you’re recovering from an injury or are just trying to prevent one, it’s recommended by fitness professionals to tone and strengthen more muscles groups besides your back.

More than one muscle group assists or aids your back muscles in a variety of activities. Since your back muscles are smaller compared to others (like legs), it’s the union of two muscle groups that helps make you stronger.
Focus on also strengthening your core, pelvis and hips. Many movements require the use of all of these muscles groups.
Also work your legs. Whenever you’re lifting (either at the gym or at work), you need to use mostly your legs with the addition of some back muscles to effectively and safely lift objects.

4 Stretch before you start with any exercises.

Stretching is an important way to maintain your health and fitness, especially if you haven’t exercised in awhile.

It’s important to stretch warm muscles. Do a light warm up and then do your pre-workout stretch. Also stretch your entire body, not just your back.
Do a 90/90 neutral back stretch. This will help open up the muscles in your back, readying them for your workout. The stretch will also help your chest muscles open up and reduce tension in muscles and ligaments overall.
You might also like to consider a thoracic stretch. Place the back of a chair facing you to serve as a stable support. Stand behind this, placing your feet shoulder-width apart and bend your knees slightly. Push back through your backside; you should feel a stretch along your upper back. Hold for a count of 10, then move back up gently.
Another thoracic stretch: Sit on a chair and place your feet flat on the ground. Roll your upper body slowly forward from the waist. Place your hands beneath your legs and grip the chair legs. Then curl back up slowly.

Recent Posts

What is T3 – Uni-Pharma Greece T3 – Liothyronine is a form of thyroid hormone used in medicine to treat hypothyroidism and myxedema coma. It is often sold under the brand name Titan healthcare. T3 – Liothyronine acts on the body to increase the basal metabolic rate, effect protein synthesis and increase the body’s sensitivity […]

Liothyronine Sodium Profile Т3 Liothyronine Sodium is a synthetic hormone that has been used to increase the activity of the thyroid gland. It is used on the side as a supplement, with more popularity resting on its T-3 promotion alongside anabolic steroid use. Bodybuilders have been using it to increase the metabolism in their cells. […]

Clenbuterol and TIROMEL T3 Tiromel T3, causes a faster conversion of carbohydrates, proteins, and fats. It also increases lipolysis, which means increased calorie burning. The main advantage over other products is that with Tiromel T3 you can maintain an extremely low fat content, without necessitating a hunger diet, since the metabolism works on 200%. Use […]

What Is Tiromel T3 1 What Is Tiromel? 2 How Does Tiromel Work? 3 How to Take Tiromel? 4 Benefits of Tiromel over Other Alternatives 5 Who Makes Timorel? 6 Results & Testimonials 7 Side Effects & Precautions Tiromel, the leading brand name for Cytomel, is a thyroid hormone. A synthetically manufactured compound known as […]

Stimulates Your Metabolism

Tiromel T3 T4 What You Must Know About Tiromel is a T3 thyroid hormone drug along with Cytomel. Tiromel results vary from weight loss to an increase in energy, which is great for hypothyroid patients experiencing fatigue and weight gain. Find out more about this thyroid hormone drug if you’re considering adding it to your […]

Bodybuilders and Sportsmen

Tiromel – First Choice of Bodybuilders and Sportsmen If you want to burn off excess body fat and still maintain a lean body appearance then Tiromel is the best option before you. This first and obvious choice of every bodybuilder and sportsman has been right there at the top when it comes to delivering dramatic […]