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Strengthen Your Back with These 4 Exercises

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Aching back is a common complaint by those who workout and for fitness experts this simply implies that there is an imbalance in the muscles during the exercise. Here’s a simple test that you can do to determine if you need help with strengthening your back. Turn your back on a wall and press your shoulder blades against it. If you can hold this pose for the length of the song “Happy Birthday” your back muscles are doing great. If not, then these four exercises should help make them stronger.

 

Reverse Fly

Stand up straight with your feet about shoulder-width apart and your knees bent slightly. Make sure that your back is straight. Hold a 5 to 8 pound dumbbell in each hand with your palms facing in. Hinge forward at your waist. As you engage your core and your elbows in a slightly bent position, raise the dumbbells out and to your sides with your shoulder blades squeezing together. Lower the weights down. Do 2 sets of this exercise with 16 reps each.

Hip Bridge

If you’ve been sitting for some time now, the hip bridge can help relieve the pressure on your spine. Lie down on your back with your feet flat on the floor and about hip-width apart. Relax your arms at your sides and your knees should be bent. Squeeze buttocks as you raise your hips off the ground to create a straight line from your knees all the way to your shoulders. Hold this for two counts before going back down. Do 10 to 12 reps.

Opposite Arm and Leg Reach

This is another workout that will help strengthen your back. To do this exercise, you need to go down on all fours first. Reach your right arm forward while extending your left leg backwards. Flex your foot as you hold this pose for 5 seconds at least. Slowly bring your right hand and left leg back to their first position before switching to your left arm and right leg. Repeat the steps and don’t forget to hold the pose for about 5 seconds. Go back to your first position. This is considered as one rep. You should do about 10 to 15 repetitions of the opposite arm and leg reach to really boost your back’s strength.

Swan Dive

Lie on the floor face down. Stretch arms overhead with your toes pointed and lift both arms and legs 6 inches off the floor. Hold this pose for 1 count before circling your arms out and to the sides and back. Breathe out as you reach your toes with your hands with palms facing in. Again, hold this pose for 1 count before going back to your original pose. Relax your body. Repeat the steps for about 6 to 8 times.

As you can see, these simple exercises will help you strengthen your back, your core, and other muscle groups that can help you move and lift with ease minus the usual back pain. Perform these exercises as much as you can to help improve your back’s strength.

 

Sources:
http://www.health.com/health/gallery/0,,20709957_5,00.html
http://www.realsimple.com/health/fitness-exercise/workouts/4-back-strengthening-exercises

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