How a person feels depends largely on how healthy and strong the back is. And its good condition is greatly affected by the training of the muscles that form the muscle corset. In addition, a toned back will not only be strong, it will look much better than an untrained one. Within reasonable limits, physical activity is simply necessary. The best back exercises that will help pump it up and relieve pain, if any, can be found in this article.
The best back exercises
Why you need to train your back
If you think about what answer to give to the question indicated in the subtitle, then there are two main options, and both of them are correct. First, you need to train your back for beauty . It is much more pleasant to have an athletic and fit figure than a loose body with flabby muscles. This is what usually worries the majority of people inhabiting the planet. However, there is a second aspect - health . And it is much more important than the presence of muscle relief.
Back muscle training
The fact is that physical activity on the back is simply necessary - it will help train the muscles, and due to this, part of the impact experienced by the spine will be distributed to the muscle corset around the upper part of the skeleton and, accordingly, it will be easier for the spine to support a large body weight. Due to this, the risk of developing a number of back and spinal column diseases is significantly reduced.
A trained back looks beautiful
Indications
When it comes to indications for back massage, several types of massage should be distinguished. For example, sports massage allows you to relieve tension from the muscles, promotes their speedy recovery and prevents the formation of microtraumas and damage.
Therapeutic massage has a healing effect and can relieve you of pain in many incurable diseases, for example, osteochondrosis. Since beginners can only carry out health and general strengthening procedures at home, we will talk about the positive effects of this type of massage on the body:
- Restoration of blood circulation. If you often feel cold in your legs or freeze, even in warm weather, then pinching in the back may be the cause of such symptoms. The most common massage 2-3 times a week will help reduce discomfort.
- Reduce pain after physical activity. This applies to both physical exercise and heavy physical labor. Massage will allow you to quickly cope with the consequences of micro-strains, relieve fatigue and pain in the muscles.
- Restore correct posture. Here it is worth clarifying that you can only restore the mobility and elasticity of the muscles, due to which your posture will improve slightly. It is almost impossible to completely restore crooked posture.
- Increase endorphin levels. The overall well-being depends on the level of these chemical elements in the body. Increasing endorphin levels can have a positive effect on the treatment of chronic muscle diseases.
- Get rid of or reduce headaches and dizziness. Pinching and formation of salts in the cervical-collar area can lead to unpleasant symptoms. Acupressure of the cervical area will quickly eliminate dizziness and restore blood circulation.
Anatomy of the back muscles
To know which exercises are best for the back and how to properly train this part of the body, it is recommended that you familiarize yourself with how it works, that is, study in general terms the anatomy of the back. In general, back muscle tissue is present throughout the upper back surface of the human body. Muscles can be divided into:
- superficial , which have two layers. These are the so-called latissimus and trapezius muscle elements, and the second layer is represented by the serratus and rhomboids, as well as the muscle that is capable of lifting the scapula;
- deep.
Back muscles
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Table. Muscles of the back area.
| Name | Characteristic |
| Latissimus | This is a thin muscle, triangular in shape, but quite large in area. It is immediately visible if you look at the athlete’s back. Its main functions are the ability to extend the shoulder and bring the arm in line with the rest of the body. She is also able to pull the body towards the arms when performing a set of exercises on the horizontal bar. Used by the body during swimming and climbing. |
| Trapezoidal | Also triangular, like the previous one, but the base of the muscle “triangle” is located along the midline at the back. Partially extends to the neck area, located in the upper back area. Flat. Allows you to pull the scapula towards the spinal column. |
| Levator scapula | This muscular element originates in the area of the cervical vertebrae, it is attached to them with the help of tendons and spreads down the back, eventually attaching to the shoulder blade. When moving, he is able to lift the scapula, bringing it closer to the spinal column. |
| Diamond-shaped | Represented by the major and minor muscles. Usually these elements grow together into a single system. They originate in the area of the thoracic and cervical vertebrae and are fixed on the shoulder blade. The functions are the same as the previous muscle. |
| Serrated | These muscles are capable of moving the ribs, raising and lowering them. They occupy most of the entire muscular corset of the back. They have three layers - deep, middle, superficial. The surface layer is capable of straightening the spine. The muscles run along the back along the entire spinal column. In addition to it, they help keep a person in an upright position. Other parts of the serratus muscles are located on both sides of the spine, and can be seen especially clearly in the lumbar region. They create a small depression between themselves. Helps to bend and straighten the back. |
On a note! Also, all back muscles can be divided into three zones - the muscles of the lower back, trapezius and latissimus. The appearance of the back will largely depend on how pumped they are.
Content
- 1 Longissimus thoracis muscle. Lateral tract, sacrospinous system 1.1 Beginning
- 1.2 Attachment
- 1.3 Innervation
- 1.4 Functions
- 1.5 Functional muscle tests
- 2.1 Beginning
- 3.1 Beginning
Aspects to know before you start training
The set of muscles located in the back area is the largest muscle group of the entire human body. Pumped trapezius muscles give your figure power, and the latissimus muscles will make your shoulders wider. It is important to remember that back exercises, which are performed in the gym in order to pump up this part of the body, are very traumatic. And if the load is given incorrectly, that is, very large at once, then there is a high risk of injuring the back and provoking the development of a number of pathologies.
If you exercise incorrectly, you can injure your back.
Attention! Incorrectly dosed load on the back muscles can cause the development of osteochondrosis, intervertebral hernias, etc.
That’s why you shouldn’t rush right off the bat – you need to load your muscles gradually, starting with the simplest basic exercises. This is especially true for those people who until some time were far from sports and led a sedentary lifestyle.
Back exercises
As for people who are not trying to pump up their back, but simply want to improve their physical fitness a little, then for them the load at first should be dosed. For those who already have a number of problems with the spine, it is better to consult a doctor about the possibility of playing sports. In the latter case, it is still better to exclude serious strength exercises and focus on physical therapy or back stretching. These types of physical activity can also improve the condition of your back, but will not aggravate the current situation.
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Preparing for the session
Not only the patient, but also the massage therapist himself needs to prepare for the session. Do not forget that you are not a professional, and a few lessons on YouTube are not enough to carry out complex therapeutic therapy. Beginning massage therapists should start with the simplest wellness massage. It will relieve general tension in problem areas and will have a relaxing and strengthening effect. The general stages of preparation can be summarized in a short list, although everything is individual:
- Get your hands in order. Nails should be cut short to avoid accidentally scratching the patient. Also wash your hands thoroughly.
- A clean towel should be placed next to the massage therapist, on which the patient can lie down, and which can also be used for wiping after moisturizing cream or oil. Cosmetics should also be prepared in advance.
- The room itself needs to be ventilated before the procedure, but the temperature should be comfortable. The massage therapist's hands must be warm; it is very important for the person to relax during the session.
- Massage can only be performed on a hard surface; it is advisable to have a special table available. It is also worth purchasing a special massage oil, which must be thoroughly rubbed and heated in the palms.
- A massage session lasts about half an hour, because... The back and neck are always the most problematic areas of a person. Movements of the palms should be carried out in the direction of blood flow. To avoid infection, you need to wash your hands thoroughly.
Beginners should remember that if the patient experiences severe discomfort, the procedure should be stopped or the force reduced. The pressure on the spinal column should be very gentle. The main principle of massage at home is to do no harm.
The best strength exercises for pumping
Experienced athletes consider the six exercises described below to be the best for working the back. The first is the barbell row to the belt. It is basic and allows you to gain muscle mass. When performing deadlifts, you need to tilt your body at an angle of 45 degrees relative to the floor, keep your back straight, tensing your abs. The knees need to be slightly bent. Elbows in the top position of the arms are raised as high as possible.
Barbell row to the waist
Simple pull-ups with your arms placed narrowly on the bar are very helpful in pumping up your back. They will also provide stress on the arm muscles. To warm up your back muscles and prepare them for training, you can perform several so-called reverse flyes on the block. The main thing is to perform them slowly and with moderate load. The shoulder blades should be brought together as close as possible during the exercise. The muscles are also worked well when stepping with a barbell.
Reverse dilutions on the block
Important! It is important to perform steps with a barbell correctly! Otherwise, you can cause serious harm to your back.
In addition to the barbell, to pump up your back, you can use a fitball, on which you can perform several hyperextensions while lying on your stomach. In this case, the extensor muscles work great. The “flying superman” also gives a good load; it pumps up the lower back perfectly.
"Flying Superman"
Strength training with dumbbells
For those who are not ready to lift a barbell, we can recommend a set of exercises with dumbbells.
Step 1. The first exercise with dumbbells is the deadlift. It can only be performed if there are no back injuries. You need to place your feet shoulder-width apart, with your knees slightly bent. Next, take a dumbbell of a comfortable weight in each hand. They are located on the front of the thigh. Next, the dumbbells are lowered down, while it is important to ensure that the back is straight and there is no overload of the lumbar part. You need to look straight ahead. Next, you need to slowly return to the starting position.
Deadlift
Step 2. The second exercise is one-arm row. The most convenient way to do it is using a gymnastic bench. The left knee should be placed on it, and the hand should rest on it. The back should take a position parallel to the floor. You need to take a dumbbell in your right hand, which is then slowly raised by bending the arm at the elbow to body level. Then the dumbbell slowly lowers down. The exercise will need to be repeated on the right side of the body.
One arm row
Step 3: Bent rows will immediately work the left and right sides of your back. You will need to lie on your stomach on a gymnastic bench, positioning your body at a slight upward angle (from 30 to 45 degrees). You need to take dumbbells in both hands at once, and then lift them, bending your elbows, to body level and slowly lower them.
Lying row
Step 4. Next you need to do several approaches of the overhead pull-down exercise. For this, you will also need a bench, on which this time you need to lie with your back and hold dumbbells (1 or 2) with both hands. Feet should be placed on the floor. The dumbbell is initially located near the chest, and then slowly transferred behind the head until tension appears in the arm muscles. Elbows bent. Then the hands return to their original position.
Pull behind the head
Step 5. Raising your arms back will help pump up your upper back. It can be done while sitting on the edge of a bench. The body leans forward, the dumbbells are held in the hands and placed near the floor or under the knees. You need to bend your elbows slightly and you can slowly lift the dumbbells so that the trajectory of their movement resembles an arch. As a result, your arms should be fully straightened.
Massage technique
The importance of back massage for the human body cannot be overestimated. Due to incorrect posture, heavy physical work, or mild pinching that develops over the years, chronic diseases can appear. One of the most difficult to treat is intervertebral disc blockade. At the same time, it can be caused by bone changes in the structure of the spine, or it can be caused by muscle spasm. The pain associated with this disease is almost unbearable. But during a wellness massage at home, it is only important to warm up the main muscle groups, avoiding stagnation in them. To do this, you should use basic beginner techniques.
Stroking
It is with this technique that it is recommended to begin the massage procedure. The main task is to prepare the skin and body for a more active process. We place our hands on the lumbar region and begin to smoothly draw lines along the spine to the cervical region. We make the way back through the sides of the back. This stroking procedure can be carried out in 5-7 circles. It is important to carry out movements smoothly and carefully from bottom to top.
Direction and force can be alternated - the effect will be more noticeable than methodical stroking in one direction with the same intensity. Stroking can be done zonally. It is best to start from the middle part of the neck and collar area, then we move to the side part. After this, you can begin to massage the main part of your back according to the rules described above. The movements themselves should be light, measured and slow.
Rubbing
This technique is excellent as a means of combating salt deposits. The starting position is to place your hands on the lumbar region with your palms down, and your fingers should be raised up. It is necessary to carry out rubbing in counter movements. Usually all movements are made from the side of the back to its center.
Kneading
One of the most famous massage methods, in which small areas of skin are grabbed one at a time and thoroughly massaged. Folds of skin must be grasped carefully so that bruises do not remain after the session. Kneading has a positive role on the state of the cardiovascular system, and the technique can also improve blood circulation. The massaging movements themselves during kneading should be carried out with the thumbs. If the patient complains of pain, reduce the force.
Vibrations
Vibration effects on the back areas will seem ineffective, both to the massage therapist and to the patient. But this feeling will only haunt you in the first 5 minutes of the procedure. Then the person will feel relaxed. To achieve the desired result, you need to make rhythmic movements with your fingertips, without lifting your palms from the back.
Back massage for osteochondrosis
Cervical osteochondrosis is one of the most common diseases in modern humans. The trend towards an increase in the number of cases is observed from year to year. The reason for these sad statistics is obvious: more and more people work at computers or office desks. Massage for osteochondrosis has exactly the same contraindications as the usual preventive type of massage. The technique is also very similar. But the duration of one procedure should not exceed 15 minutes.
The cervical part of the spine can warm up without outside help. To do this, you need to allocate 10-15 free minutes a day and do the most common neck exercises. Head tilts with inhalation and exhalation, head turns, as well as maximum lowering of the chin to the chest and smooth stretching of the crown area upward.
It is unnecessary to talk about the effectiveness of such exercises in combination with targeted effects on discomfort zones. After just 1 session, your health can improve dramatically. In advanced forms of the disease, headaches and dizziness are observed due to impaired blood flow. During a massage session, many people literally feel how the blood vessels again begin to supply blood to important vital areas.
Exercises against back pain
If a person suffers from back pain, there are several simple exercises that can improve its condition without injuring this part of the body. They are also suitable as a simple morning exercise and warm-up.
The first is called “Hunting Dog Pose.” To perform it, you need to sit on all fours, keep your back straight, tensing your abdominal muscles. And then you need to move your left arm forward and your right leg back, or vice versa. Limbs should be straight and parallel to the floor. The position is held for 10 s. This exercise perfectly works almost all the back muscles. It is recommended to do 5 repetitions.
Hunting dog pose
Great exercise and side plank. It’s also simple to perform - you need to lie on your side, resting on one of your elbows located directly under your shoulder. Next, you need to lift your body off the floor so that you get a straight line from head to knees. You need to stand in this position for 10 seconds. It is also recommended to do 5 repetitions.
Side plank
The third exercise is upward crunches, but slightly modified. You need to lie on the floor and place one leg so that it is bent at the knee and rests on the floor near the buttocks, while the other is extended forward. Hands are placed between the lower back and the floor. Next, you need to raise your head and shoulder girdle above the floor level and stay in this position for 10 seconds, then returning to the original state.
Crunches up
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Exercises in water against back pain
Simple exercises that you can do in the pool will help with back pain.
Step 1. It is recommended to perform 12-15 kicks in the water. In this case, the abdominal and back muscles work well. During the exercise, one of the legs rises as high as possible in the water.
Swing your legs in the water
Step 2. You need to march in the water, carefully bending your knees alternately.
Marching in the water
Step 3. You can lift weights in the water by placing them on the shoulder girdle and performing squats.
Lifting weights in water
Step 4. The “superman” stretches his back well in the water. You need to perform it while leaning on the side of the pool.
Oils used
Oil or cream during a massage can solve several problems at once. First of all, they improve and facilitate contact between the palms and the back. Secondly, they saturate the skin with nutritional components and make the massage itself more effective. Many cosmetics have a warming effect, so massage oils have a positive effect on all sides. If we are talking about a restorative body massage, then you can use one of the following oils:
- Coconut. It is not low in cost, but guarantees easy glide over the body, a pleasant smell and an almost complete absence of an allergic reaction, even in the most sensitive patients. Another advantage of coconut oil is the absence of a greasy film after the procedure. A package of this oil lasts for a very long period of time, but the product can only be stored in the refrigerator.
- Sunflower oil. It is usually used for frying in the kitchen, but the most common sunflower oil is also suitable for massage. It is not so easy to wash it off after a session, the oil content is really very strong, but stearic and palmitic acids have an excellent effect on the skin.
- Oil - avocado. It won't be cheap. In addition, it has a very heavy structure, so professional massage therapists recommend mixing it with a small amount of almond oil.
- Sesame. From the entire list of oils, it is difficult to find an analogue of sesame oil in terms of healing properties. The product can improve blood flow, remove toxins and other harmful substances from the body. The structure of the substance is also quite heavy, the oil is very viscous and greasy, making it difficult for a beginner to work with. Therefore, you can simply mix sesame and sunflower oils in equal proportions.
Shea butter, wheat germ oil, olive oil are also suitable for massage at home. What cosmetic product to use is up to you to decide.
Survey
The lateral part of the latissimus muscle forms the dorsal border of the axilla. When the arm is adducted with force, it contracts. The latissimus muscle attaches anterior to the tuberosity of the humerus. To improve visualization of the latissimus muscle relative to the torso, the patient can be asked to flex the arm approximately 90 degrees and hold it in this position against pressure applied from below. Doctors may palpate for muscle contractions by pinching the posterior axillary fold between the index finger and thumb and asking the patient to cough.
