Have you ever experienced back pains? If so, you know how excruciating and bothersome the pain can be. Simple actions like squeezing a tennis ball involves the muscles of the back.
The latissimus dorsi or lats is a triangular, flat muscle. When you squeeze a tennis ball, notice the contracting of the muscles on the side of the arms. This is especially noticeable when you are suffering from back pains.
Back muscles are very important in any sport. The back muscles play a vital role in speed and coordination, balance and movement, and they are the anchors of the limbs for movement.
Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.
Chest-and-Knee Exercise
Lie on your back and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle - first pointing the toe, then pulling it back toward the knee - at the same time as you stretch the leg.
Try maintaining the position for around 5 seconds. Change legs and do the same. Make 10 repetitions of this exercise.
Rotations
On your back, raise both knees together, keeping your feet flat on the floor. Extend your arms on your side. Palms should be flat on the floor. Lift your feet and rotate your trunk slightly by moving the knee, first slightly to the left, then slowly to the right.
Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.
Alternate the action by crossing your arms over your chest, then repeat.
Pelvic Press
Starting position is lying down, knees raised, and feet on the floor. Slowly push down the small of the back against the floor. Do you feel the tension on your lower abdominals? Variations can be done by moving your feet together then moving them apart. Repeat.
Hold your back to the floor for 5 seconds. Do not forget to breathe. Inhale and exhale regularly.
Pelvic Lift
Begin as you would with the pelvic press, except this time, you must have your arms crossed above your chest. With your legs and knees kept close together, raise your buttocks off the ground slightly, and hold this position for 5 seconds. Lower it back to the floor slowly and then count 2 seconds before repeating.
It is important to keep your breathing steady throughout the entirety of this exercise.
Dog Stretches
On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)
Repeat the exercise, this time switching legs. For variations, keep your toes pointed as you raise your leg. Then slowly flex the ankle perpendicular to the leg. Maintain this position for 2 seconds. Do again, 10 repetitions for each leg.
Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician. - 16650
The latissimus dorsi or lats is a triangular, flat muscle. When you squeeze a tennis ball, notice the contracting of the muscles on the side of the arms. This is especially noticeable when you are suffering from back pains.
Back muscles are very important in any sport. The back muscles play a vital role in speed and coordination, balance and movement, and they are the anchors of the limbs for movement.
Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.
Chest-and-Knee Exercise
Lie on your back and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle - first pointing the toe, then pulling it back toward the knee - at the same time as you stretch the leg.
Try maintaining the position for around 5 seconds. Change legs and do the same. Make 10 repetitions of this exercise.
Rotations
On your back, raise both knees together, keeping your feet flat on the floor. Extend your arms on your side. Palms should be flat on the floor. Lift your feet and rotate your trunk slightly by moving the knee, first slightly to the left, then slowly to the right.
Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.
Alternate the action by crossing your arms over your chest, then repeat.
Pelvic Press
Starting position is lying down, knees raised, and feet on the floor. Slowly push down the small of the back against the floor. Do you feel the tension on your lower abdominals? Variations can be done by moving your feet together then moving them apart. Repeat.
Hold your back to the floor for 5 seconds. Do not forget to breathe. Inhale and exhale regularly.
Pelvic Lift
Begin as you would with the pelvic press, except this time, you must have your arms crossed above your chest. With your legs and knees kept close together, raise your buttocks off the ground slightly, and hold this position for 5 seconds. Lower it back to the floor slowly and then count 2 seconds before repeating.
It is important to keep your breathing steady throughout the entirety of this exercise.
Dog Stretches
On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)
Repeat the exercise, this time switching legs. For variations, keep your toes pointed as you raise your leg. Then slowly flex the ankle perpendicular to the leg. Maintain this position for 2 seconds. Do again, 10 repetitions for each leg.
Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician. - 16650
About the Author:
I used to be very unfit. Luckily, I discovered the benefits of exercise early. Since then, I have been on a special fitness regimen which has helped me tremendously. You can learn more about it at http://www.homefitnessinsider.com.
