Our back muscles are often neglected and can cause severe issues later. Strong back muscles play an important part in improving the body’s overall strength. This is exactly why athletes always focus on strengthening their back and their core muscles. However, the back takes second priority to muscles, which spells trouble in the long run. Working out your back improves posture and also helps in getting rid of the stubborn back fat that plagues our sedentary lifestyles. These exercises will help in strengthening the back muscles and supporting the spine in order to achieve an overall better posture.
The writer is the associate vice-president and head coach at a gym.
Plank
Lie on the floor in the prone position. Support your upper body on your forearms and lift your hips off the floor. Hold for 30 seconds and repeat thrice.
Prone Contralateral Limb Raises
This is very similar to the superman position. Lay flat on your stomach and keep your arms and legs straight along your sides. Take the opposite hand, and opposite leg away from the floor and hold for five seconds. Alternate between both arms and legs. Repeat the set for three to four times.
Spinal loosening
This includes two movements. First, lie on your back and turn your legs from side to side. Next, roll on the back in a foetal position with your legs held with your arms.
Hyper extensions with arm extensions (Superman)
Start by lying down on your stomach with your hands straightforward. Raise your arms and legs off the floor and hold for five to 10 seconds, and come back to start position. Repeat three to four times.
Eccentric Deadlifts
Start with a conventional deadlift. While lowering the bar down, slow the pace with light weights. Repeat three to four sets with 10-15 repetitions.
Deep squats
Start off with your feet apart wider than hips and at level with the shoulders. Lower yourself with your knees in line with your toes. Get your thighbones parallel to the ground and then lower yourself further. Start these without weights and gradually add medium weights to the sets. Repeat three to four sets with 10-15 repetitions.
Cat/Camel stretches
Get down with your hands and knees on the floor. Relax your head, and allow it to droop. Round your back up toward the ceiling until you feel a nice stretch in your upper, middle and lower back. Hold this stretch for 15 to 30 seconds or as long as it feels comfortable.
catRepeat this four to five times. Return to the starting position with a flat back while you are on all fours. Let your back sway by pressing your stomach toward the floor. Lift your buttocks toward the ceiling. Hold this position for 15 to 30 seconds. Repeat two to four times.
