Back exercises at home can be performed either with your own weight or with weights. For full development, it is optimal to have a horizontal bar and dumbbells. A barbell will help add even more variety to your workouts. Otherwise, you can use a simpler inventory:
- TRX hinges. You can perform various types of deadlifts, horizontal pull-ups, lateral raises, weighted bend-overs, and back bridges.
- Suspended block exercise machine CrossCore 180. The difference from TRX loops is the ability to train not only with your own weight, but also with weights in the form of kettlebells, dumbbells, etc. You can perform all the same exercises as with TRX loops and a block exercise machine in the gym . These are different types of rows, pull-ups and raises.
- Elastic bands and fitness bands. Their advantage is a good load on the muscles with little impact on the joints and spine. With the help of fitness bands, they also perform different types of traction. For those who have problems with the spine, the load with such equipment will be optimal and less traumatic.
Yoga band expander STARFIT ES-201 (Blue) For outdoors
PRIME SPORT (RUSSIA)
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Fitness set “Latex band” HVAT Outdoor
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The HVAT Latex Band fitness set will help improve the quality and results of your workouts.
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Rules for doing exercises to strengthen your back
Before you start practicing exercises to strengthen your back muscles at home, you need to consult a doctor and examine your spine. If a set of exercises was developed for the purpose of treatment, the first training should be carried out under the supervision of a physical therapy doctor.
Gymnastics to strengthen the back muscles will not cause harm if it is performed taking into account the following rules:
- start with a few minutes a day, gradually increasing the time and number of approaches (up to 5-15);
- exercise regularly, develop a routine;
- do all exercises smoothly, without jerking;
- strengthening of weakened and relaxation of overstrained muscle fibers should be achieved;
- do not exercise on a full stomach (no earlier than two hours after eating);
- breathe calmly and deeply, starting the exercise with inhalation and ending with exhalation;
- exercise in a spacious, well-ventilated room or in nature;
- If pain or discomfort occurs during exercise, take a break and rest.
You should always “listen” to your body. If exercises to strengthen your back are systematically accompanied by pain, you should consult a doctor.
How to train your back with equipment
To fully train the back muscles for the purpose of their development and increase in volume, additional equipment is required, which allows you to gradually increase the weight of the equipment. By doing back exercises at home with dumbbells, you can improve your strength and endurance.
Vinyl dumbbell STARFIT DB-101 0.5 kg (Pink) For outdoors
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The 0.5 kg vinyl dumbbell is a universal sports equipment that is suitable for creating a small additional load during strength or cardio training. With her help...
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To build muscle, the weight of the equipment is selected so that no more than 12 repetitions can be performed in one approach. If you can do more, you need to take more weight. If the goal is to increase muscle endurance, then you should do more repetitions, about 15-20 times.
Contraindications
Gymnastics to strengthen the muscles of the back and spine is contraindicated in the following cases:
- exacerbation of chronic pathologies or acute infectious processes;
- serious diseases of the body (oncology, renal failure, hypertension, etc.);
- spinal injuries;
- bleeding;
- severe pain syndrome.
Pregnant women and people who have recently undergone surgery should not perform back strengthening exercises.
Where to begin?
To develop back flexibility, you need to choose a special set of exercises. It is advisable that this be done by a specialist who will clarify the presence of problems with the musculoskeletal system, concomitant diseases, the level of muscle elasticity, joint performance, etc. Subsequent training can be done independently at home.
What to do before stretching:
- wear comfortable clothes;
- choose a suitable location;
- assess your health status, whether there is pain in any places, the presence of contraindications;
- do a light warm-up;
- work on your breathing technique.
If you lose your breath during exercise, do not sit or lie down. You should stop doing the exercise and walk slowly, you can drink a few sips of water. You should not expect quick results from training; the first achievements will be noticeable only after 2-3 weeks.
Exercises to strengthen your back muscles
A physical therapy doctor will tell you how to strengthen your back in each specific case. There is a whole range of effective and safe exercises, which, if performed correctly, can achieve the desired result.
Baby pose
Technique:
- kneel down;
- completely relax and place your body down on your legs so that your head rests on the floor;
- place your arms along the body, without tension;
- do not move for several moments, breathing deeply, alternately relaxing the muscles as you exhale;
- smoothly return to a sitting position.
The exercise is primarily aimed at relaxing the back muscles and restoring normal blood flow and transmission of nerve impulses in the spinal structures. It is recommended to do it at the end of the working day or after intense physical training.
Stretching on a fitball
What exercises will help strengthen your back muscles and remove tension accumulated during the day? Fitball exercises may be the answer. There are many options for training using an exercise ball. The two most effective exercises are:
- For the deep muscles of the lower back. The lower abdomen rests on the ball, while straight legs are widely spaced on the floor and arms are parallel to the body. As you exhale, the body rises up as much as possible, the shoulders are straightened. As you inhale, the body returns back.
- Bridge. Lying with your back on the ball, with your calves and spine tightly pressed to it, with your feet and hands resting on the floor, the fitball gently rolls under your body. It is important to maintain balance and avoid overload.
Regular exercise leads to significant strengthening of the spinal muscles.
Side plank
Effective exercises to strengthen the back muscles at home for women who want to have a thin waist - side plank. The result is comparable to training in the gym.
Technique:
- lying on your side, leaning on your elbow, with your fingers and palm retracted and pressed to the floor, place your other hand on your waist;
- the legs are on top of each other, only the lower one touches the floor;
- the back straightens, the stomach retracts;
- as you exhale, the body rises and forms a perfectly straight line;
- the moment of muscle strengthening is recorded;
- the body slowly falls back.
During the exercise, you should not let your stomach sag. For beginners, the preferred plank is on your side with your knees bent.
Lunges
Exercises to strengthen your back at home necessarily include lunges. They help stabilize muscles and develop coordination, which protects the spine during walking, running and any physical activity.
Hands are fixed on the hips. The abdominal muscles tense. A big step forward is taken with the right leg, and it bends at a right angle. The thigh is parallel to the floor. The exercise can be done using dumbbells to further strengthen the back, alternating between straight and diagonal lunges.
Dog and bird
How to strengthen your back muscles? An interesting exercise for all muscle groups will help with this. Standing on all fours, your abs tense and your back straightens. Then one arm and the opposite leg rise up together. The limbs are positioned strictly horizontally. The person freezes in this position for a couple of seconds, returning to the original position. Then the exercise is repeated in a mirror manner.
Bridge with hips
The person lies on his back, bends his knees, and rests his feet on the floor. The heels become hip-width apart. The upper limbs lie relaxed along the body. The muscles of the gluteal region contract, and the pelvis rises up, forming a straight line with the shoulders and body. The position is fixed for a few seconds. Then your hips slowly lower to the floor.
boat
The exercise is considered an “easy” version of classic hyperextension. It is good for strengthening the back extensors and abdominal muscles. It is performed lying on your stomach, with your limbs straight and parallel to each other. As you exhale, the arms and legs are raised from the floor to a height of approximately 50 cm and fixed for a few seconds, then lowered back.
Pendulum
This exercise for the back muscles can be done while sitting or standing. In the first option, the tailbone remains motionless, in the second - the feet. The rest of the body moves like a pendulum (metronome), tilting forward and backward to strengthen the spine.
Hyperextension
Hyperextension (hyperextension) is an exercise to strengthen the muscles of the back, especially its lower part, which can be performed using your own weight or additional “amplifiers”. In the first case, the person rests both hips against the support, fixing his legs. At first, he is in a bent position, with his head hanging down, then he smoothly raises his body, without arching at the top point of the body.
Sarpasana
Some effective exercises for strengthening the back muscles are borrowed from yoga. These include sarpasana (snake pose). The person lies on his stomach, holding his hands together behind his back. The forehead touches the floor. The body is relaxed. The legs are straightened in one line, with the heels pointing up.
A deep breath is taken, at the end of which the head slowly rises and leans back. Then, smoothly, without tension, the shoulders and upper back are stretched upward. The muscles are stretched and strengthened, while the legs do not leave the floor.
Exercise "Prayer"
The person kneels on the mat, then slowly lowers his head down, rounding his back. As a result, the forehead touches the floor, and the arms lie relaxed along the body. The muscles relax and stretch.
Exercises for neck flexibility
Neck retraction
Tilt your head back, maintaining the level of your eyes and lower jaw. Hold for 3 seconds. Repeat 10 times.
Trapezius muscle strain
With one hand, tilt your head to the side. The second hand is placed behind the back. Hold for 3 seconds. Repeat 10 times.
Neck flexion and extension
Gently bend and straighten your neck, making nodding movements. Try to stretch your neck. Hold for 3 seconds. Repeat 10 times.
Neck flexion
Tilt your head down and return to the starting position. Hold for 3 seconds. Repeat 10 times.
Neck twists
Slowly turn your neck to the left to see your left shoulder. Then also to the right. Hold for 3 seconds. Repeat 10 times.
Neck extension
Pull your neck back and return to the starting position. Hold for 3 seconds. Repeat 10 times.
Shrug
Move your shoulders up and down, then forward and back. Repeat 10 times.
Neck sprain
Hold your arm extended downward at the wrist with your opposite hand. Gently turn your head towards the holding hand. Hold for 3 seconds. Repeat 10 times.
Lower back training program
Pull-down of the upper block behind the head
- 3 sets of 8-12 reps
- Body part: Lat Equipment: Block
Downward pull of the upper block
- 3 sets of 8-12 reps
- Body part: Lat Equipment: Block
Smith Machine Bent Over Row
- 3 sets of 8-12 reps
- Body part: Middle back Equipment: Exercise
Lying barbell row
- 3 sets of 8-12 reps
- Body part: Middle back Equipment: Barbell
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What is it for?
With the development of the Internet, more and more people are living sedentary lifestyles, working in a sedentary position all day long. But to keep your body in good shape, you need to regularly exercise and perform special gymnastic exercises. And since the spine is the basis of the entire human body, the first thing you need to do is strengthen it.
Strengthening the spine is very important
The main task of back exercises is as follows:
- elimination of discomfort and pain in the spine, which often arise against the background of various pathologies, for example, scoliosis;
- increasing the plasticity and flexibility of the body;
- enhancing the therapeutic effect in the treatment of various diseases, as well as preventing their recurrence.
Anatomy of the back muscles
Depending on the goal pursued by a person, a set of exercises for the back can be divided into two main categories:
- strengthening exercises designed to strengthen the muscle frame. Such exercises are used not only in the treatment of various diseases, but also for preventive purposes (with their help you can prevent the development of serious complications);
- exercises to stretch the back muscles . As a rule, stretching exercises are prescribed for the treatment of a curved spine, osteochondrosis and other diseases.
Why does the spine need loads?
On a note! Regardless of the type of exercise, the desired therapeutic effect can only be achieved if all movements are performed correctly. Otherwise, if you neglect the advice of doctors, you can harm your body even more.
How to improve your posture
Orthopedic chair
If you have a sedentary job, for example, you work as a programmer, then in order to prevent various diseases of the spine, it is recommended to take regular breaks (preferably every hour). Do a little exercise for your back: walk around the room a little, bend in different directions, squat and turn your head . This will improve blood circulation in the spinal area.
Improving posture
While standing for a long time, place one foot on a small hill (stand or step), and then change legs. Such manipulations allow you to relieve the spine, which, if you stand for a long time in relative immobility, experiences increased stress. You also need to have the right approach to lifting weights. Watch your body: while lifting a heavy object, your back should remain straight and your legs slightly bent at the knees. This will prevent various injuries to the lumbar region.
If you want to learn in more detail about the ways and methods of dealing with stoop in adults, and also consider alternative options for correcting posture in adults, you can read an article about this on our portal.
What is correct posture
It is also recommended to sleep in a certain position so as not to put strain on the lower back. First of all, to improve your posture, you should lie on your back, placing a small pillow under your feet (under your knees). At the same time, doctors do not recommend sleeping on your stomach or side, as this negatively affects the health of the lumbar region.
Recommendations for building a workout
- Even if the upper back is a little behind, you should not try to pump up this area by increasing the volume of loads. Such training is more likely to lead to hypertonicity of the trapezius and possible exacerbation of problems with the cervical spine than to beneficial strengthening of the muscles. Try to use no more than 2-3 upper body exercises per workout. Or give an even load on each part of the back, this will help “tighten” the lagging upper part and not lead to muscle imbalance.
- It is also recommended to alternate strength and high-repetition modes (in microcycles or cycles). This will help create the most versatile load, as well as take into account the ratio of fast and slow muscle fibers, which is set genetically for each person.
- When training in the gym, use every opportunity and alternate exercises. For home use, dumbbells are the best equipment. Rubber bands will also work great, but when using them it is difficult to create a progression of load.
Pulling your knees to your chest while lying on your back[edit | edit code]
This basic stretching exercise is ideal for relieving tension in the lower back that accumulates as a result of awkward postures in everyday life. It is also a good warm-up exercise for performing other types of lower body stretching while lying on your back.
Pulling your knees to your chest while lying on your back
Characteristics
- Static
- Combined/multi-joint
- With your own body weight
- Beginner and advanced levels of fitness
Brief description of the exercise
While lying down (on your back, face up), pull your knees towards your chest. Hold the final position with an effort intensity of 4-7 units on a scale of ten.
Tips on exercise technique
:
- Avoid sharply increasing the amplitude of stretching.
- Don't round your shoulders. Keep your chest open, your shoulders relaxed, and your shoulder blades drawn together.
- Breathing is free.
Stabilizing muscles
- Arms: Biceps group.
- Abdominal muscle group.
- Shoulder joints: posterior deltoid, latissimus dorsi, teres major, rotator cuff.
- Shoulders: Serratus anterior, rhomboids, and lower trapezius muscles.
| Stretching analysis | Joint 1 | Joint 2 |
| Joints | Lumbar spine | Hip |
| Position of the spine/legs in the joints | Bent | Bent |
| Basic stretched muscles | Lower part of the erector spinae muscle Quadratus lumborum muscle | Hamstring muscle group Gluteus maximus. |
Upper back training program
Pull-ups
- a total of 30-40 repetitions
- Body Part: Lat Equipment: Bodyweight
Bent-over barbell row
- 3 sets of 8-12 reps
- Body Part: Press Equipment: Barbell
Pull-down of the upper block behind the head
- 3 sets of 8-12 reps
- Body part: Lat Equipment: Block
Quick box squats using expanders
- 3 sets of 8-12 reps
- Body part: Quadriceps Equipment: Barbell
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Tips for beginners to develop body flexibility
Obviously, tight muscles do not function properly, so you need to approach training with extreme caution to avoid harming yourself. Adhere to the following rules:
- Warm up your muscles before stretching them. This strengthens the respiratory and cardiovascular systems, and also supplies the muscles with oxygen, which protects them from damage.
- Start working muscle groups from top to bottom. Start with the head and neck, gradually move to the arms, shoulder girdle, then engage the body and legs.
- Stretch slowly and in a controlled manner (without jerking), to a slight tension. Under no circumstances should you experience acute pain.
- Hold the position at the peak point for 10 to 20 seconds.
- Do not hold your breath while doing exercises. This can cause heart strain or even fainting.
- Stretching regularly if you want to see results.
Benefits of lumbar stretches
Regular stretching can not only relieve pain, but also prevent discomfort in the lumbar region. Stretching the lower back and pelvis is especially necessary when doing work that requires staying in one position for a long time.
And also the benefits of stretching the lower back are as follows:
- The ligaments and muscles of the back are strengthened.
- The spine comes to the correct physiological position.
- Blood flow to the tissues of the intervertebral discs and the supply of necessary nutrients to them improves.
Training program for muscle growth
Smith Machine Bent Over Row
- 3 sets of 6-8 reps
- Body part: Middle back Equipment: Exercise
Deadlift
- 5 sets of 4-8 reps
- Body part: Quadriceps Equipment: Barbell
Wide grip pull-ups
- 3 sets of 8-12 reps
- Body Part: Lat Equipment: Bodyweight
Pull-down of the upper block behind the head
- 3 sets of 8-12 reps
- Body part: Lat Equipment: Block
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Stretching the spine and lower back muscles[edit | edit code]
Spinal stretch while hanging on the bar Intervertebral hernia
- Stretch after your workout
. Many strength exercises compress the intervertebral discs. To speed up the recovery of your lower back after stress, stretch your spine. To do this, just hang on the bar for at least 30 seconds. This should be done even if you do not feel compression of the lumbar spine. If the intervertebral discs remain compressed, the cause is residual contraction of the lower back muscles. Over time, you may learn to relax them.
To help your muscles relax, perform a crunching approach. Then immediately go to the bar and hang from it.
While hanging, relax your entire body for at least 30 seconds. If your lower back is still tight, repeat the stretching process several times.
Hanging from a bar saves time because some of the work to relieve compression of the intervertebral discs, which usually occurs at night, will already be done. The spine will recover faster and you will sleep better.
- Stretch on rest days.
Standing upright and sitting all day also puts pressure on the spine, squeezing fluid out of the intervertebral discs. This is why people's height decreases towards the end of the day. The fluid in the intervertebral discs is extremely important for the health of the spine, and its loss is the cause of all back pain. Theoretically, this fluid is replenished during sleep, since decompression of the spine takes place in the supine position.
However, in the morning you may still feel compression of the intervertebral discs. This means that the lower back muscles have not completely relaxed. If muscle tension persists overnight, you will not sleep well and the fluid in your intervertebral discs will not be fully restored. This will soon lead to back pain.
You can avoid this common problem by learning to relax your lower back muscles and spine before going to bed. Even on rest days, you should hang on the bar for 30 seconds before going to bed.
Don't wait until your back hurts and you have to seriously deal with this problem. Be proactive. If you are already experiencing back pain, consult a specialist before starting any strength training exercises, particularly for your back.
Training program for pumping up a wide back
Pullover with barbell
- 3 sets of 8-12 reps
- Body part: Lat Equipment: Barbell
Pull-ups
- a total of 30-40 repetitions
- Body Part: Lat Equipment: Bodyweight
Pullover with barbell
- 3 sets of 8-12 reps
- Body part: Lat Equipment: Barbell
Bent-over barbell row
- 3 sets of 8-12 reps
- Body Part: Press Equipment: Barbell
Lying barbell row
- 3 sets of 8-12 reps
- Body part: Middle back Equipment: Barbell
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To avoid going to the gym empty-handed, pay attention to concentration and technique. Engage only the necessary muscles to build a really wide back!
Always pay attention to your technique and do not use too much weight for your safety. Be sure to warm up before your workout and stretch after!
Sports nutrition will help speed up the process of gaining muscle mass - protein, creatine, gainer, arginine, BCAA, amino acids. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.
Tips for Improving Training Results
Stretching for the back and spine
Tip #1
Assess the adequacy of physical activity in daily life. Constantly sitting or, conversely, regularly lifting heavy loads has a negative impact on the condition of the musculoskeletal system. Alternate activity modes with proper rest.
Tip #2
Evaluate your sleeping space. Very old, sagging sofas are not the best option for a night's rest. The muscles become stiff, the back hurts in the morning, the person is constantly tired and lacks sleep. Choose a mattress that is optimal in terms of firmness.
Tip #3
Include in your menu foods rich in protein (eggs and dairy products, meat and fish, legumes) and calcium (cottage cheese, cottage cheese, cabbage and liver). Don’t forget about vitamins, which are found in sufficient quantities in fresh vegetables and fruits and herbs.
Tip #4
Give up bad habits: drinking large amounts of coffee, alcoholic beverages, smoking.
Home workouts: basic principles
By adhering to the following basic rules, you can achieve significant results by training at home:
- Regularity of training – no more than twice a week. This is the best option, since fewer sessions will not allow you to achieve a noticeable effect, and more is pointless, since the muscle group needs time to recover.
- At the initial stage and until the ability to feel each tense and involved area appears, the exercises are performed in 3 approaches , each of which includes from 12 to 15 repetitions . Subsequently, with the acquisition of the above skill, you can move on to training until “ failure ” - approaches are performed as many as you can and one or two more repetitions on top, which is called “ with all your strength .”
- You cannot start classes immediately with strength exercises , as this can lead to injury. No workout should be complete without a preliminary preparatory stage - warming up and joint warm-up.
- Due to the fact that muscles have the ability to get used to the plane and nature of the load, it is advisable to alternate training programs .
- Each lesson begins with basic exercises (one or two are enough), during which two or more joints are involved. At the end of the workout, do one or two isolation exercises (working one muscle, one joint).
Quick workout at work
You can perform useful exercises to warm up your back not only at home, but also at your workplace. Such breaks should be taken every 2-3 hours to eliminate the possibility of spinal problems in the future. The complex is useful for all office workers who spend more than 5-6 hours a day at the computer and often experience tension in the neck and lower back, but cannot regularly go to the gym. An express lesson should include the following approaches:
- Shoulder rotation. Sit up straight, feet on the floor, knees shoulder-width apart. The arms are bent and placed on the shoulders, after which smooth movements are made in one direction, after which they are repeated in the other. 10 rotations in each direction are enough.
- Back twisting. Straighten your back on the chair, place your feet on the floor. Place your knees shoulder-width apart, place your hands behind your head and place your elbows to the sides. Turn your torso first in one direction, then in the other. Do several repetitions.
- Lateral tilt. Without changing the position of the body, bend to the side from the previous exercise. In the process, the lateral muscles should tense.
- Cat-cow. Sit on the edge of a chair, pull your legs under you, place your hands on your knees. Bend part of your back first forward, then as far back as possible. Do several repetitions.
The advantage of the complex is that there is no need to get up from your chair, which allows you to do the complex right at your workplace, without attracting unnecessary glances from your knees. It is enough to devote 10-15 minutes a day to this procedure, and problems with the health of the musculoskeletal system due to constant sitting at the computer (scoliosis, osteochondrosis) will not arise.
Correctly selected exercises will help keep your back healthy for many years. But it is important to follow the basic rules and recommendations of specialists, control the load, and gradually increase the number of approaches. Only in this case will the selected programs bring benefits and tangible results, make the spine more flexible, beautiful posture, and stabilize the muscle corset.
