Back Muscle Exercises ? Easy Back Muscle Exercises

 

If you thought that back muscle exercises are only meant for those having a spine ache, then you are wrong. In fact, it is meant for everyone, especially the working professionals and the ones who are leading a sedentary lifestyle. You never know when a back injury happens. Sometimes, it can be a result of lifting up heavy weight abruptly or incorrect sleeping or sitting postures. Yet, back pain can result from a long period of physical inactivity or the absence of a proper exercise regime. Therefore, it is imperative that you devote yourself to back muscle exercises daily for a healthy spine.

Advancements in medical science have introduced a volley of back pain relief equipments that can enhance your exercise routine. You can carry out your daily back muscle exercises with the help of these devices. For instance, an exercise base provides you the support system, on which you can practice yoga postures, mild glandular exercises and Pilates. Similarly, a neck pillow helps you in practicing light neck stretches and rotations to ease your neck muscles. You can use it in office as well as home. Other innovative product variants that you can use are chest risers, massage gels, heat/cold treatments, waist and shoulder belts, and exercise DVD’s and many others.

However, the world is going all holistic with back muscle exercises. They are simple, easy and can be practiced within the comfort zone of your house. Few exercises that you can practice in this regards are listed below-

Vertical Arcs

Horizontal Arcs

Arm Circles

Mini Crunch

All these exercises provide ease and comfort to your lower and upper spine that includes the neck, shoulder region, waist and the hip muscles. Regularly, devoting 20 to 30 minutes practicing these exercises will help in reducing your spine aches and all kinds of back pain.

That is not all. If you want to be holistic completely then you can also seek much benefit from Yoga. Matsyasana or the Fish Pose is one of the best back muscle exercises that you can practice regularly. This gives you greater flexibility and corrects early symptoms of rounded shoulders. You can start doing the light exercises and increase the repetitions gradually and this will give the healthy back that you always wanted.

 

More Mckenzie Back Exercises Articles

Why You Get Upper Back Pain

Article by Jamie Hanson

Why You Get Upper Back Pain – Health – Diseases and Conditions

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

The upper back pain occurs due to injury or strain in muscles and also from joint disorders. The upper back ache is a common symptom that is observed on many people. The sleeping posture is also a very convincing cause for such pains. When a person lacks proper exercise and leads a sedentary life the muscle weakens and consequently the back pain increases. The other symptom or reason for back pain is osteoporosis.

There are several types of treatment that can be used to prevent the back ache and provide upper back pain relief, but it is pertinent to analyze the perfect cause of such pain before undergoing any type of treatment. The physician is the only person who can do proper diagnosis to the upper back ache and advise suitable medication and exercises for the pain relief. However, undertaking light exercise to slacken and generate flexibility in the muscle is better to help prevent the pain.

The sitting posture and the sleeping posture are also relevant to the cause of the pain. This pain can also be removed by doing some type of muscle exercise and creating the flexibility in the muscles thereby strengthening it. But if the doctor diagnosis reveals that you have osteoporosis which causes back pain then proper medication and suitable exercises are to be followed. If the back ache is due to the sitting or sleeping posture then massaging on the correct areas and joints at the back. This tone up the muscles and rejuvenate them. Even if you have Trapezius the also massaging will do a great job to the muscles.

Maintaining the correct posture is essential for preventing the upper back pain. The pain is minimized by following the correct posture while sitting or sleeping. Slouching is not the correct posture at all as it generates pain in the back and the person feels very uncomfortable. Physiotherapists can help a great deal in reducing the upper back pain by massaging. Furthermore it is seen that acupuncture has contributed in relieving the pain to a considerable extent.

The thoracic pain of upper left back is generally found in the lower areas of the ribs as well as the base of the neck. The pain is due to swollen or irritating joints and muscles. However, before undertaking any treatment course on your own it is prudent to ask your doctor and examine the upper back pain areas to fins the actual cause.

About the Author

Suffering from upper back pain? Find out how to obtain upper back pain relief to get rid of the back pain. Article source: Upper back pain treatment

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Jamie Hanson

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

www.bodygeometry.net Relief from upper and lower back pain – find out what’s the root of your problem! I give some theory with a simple exercise you can do often to get some relief right away. For more info and videos, visit my site.

EFFECTIVE BACK EXERCISES AND TIPS FOR BEGINNERS

Article by Hanna Ann

EFFECTIVE BACK EXERCISES AND TIPS FOR BEGINNERS – Health – Fitness

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

Effective back exercises and tips for BeginnersAre you interested in having the popularly called “human wings”? Or are you curious to know how to get a “V-Shaped” body? Well, these two terms best describe a trained back muscle. The back muscle is the biggest muscle in humanbody that can be trained and enhanced. Training this muscle would improve yourbody posture that would help you in your daily activities. You will be able to prevent your body from slouching. This would provide you a boost in confidence because of that smart appearance. In bodybuilding, your back muscle is very important in all of the lifting exercises. To start developing your back muscle, here are back exercises you need to be oriented to.Bent-Over Barbell RowThe Bent-Over Barbell row contributes in developing your middle back muscles. To begin with the exercise, you need to have a barbell according to your desired weight. You need to position you legs with a horse standing stance (Feet facing forward, Parallel with each other, and at least half a meter apart from each other). You keep your back straight and at an almost parallel position to the floor. Have a good grip on the barbell then you pull it up until the bar reaches near your waist. After the bar reaches your waist, you slowly stretch your armsback down leaving the barbell to hanging with your arms carrying it. You do this motion repeatedly until you meet your desired repetitions.Seated Cable RowThe Seated cable row is a comfortable back Exercise for beginners. You need acable row machine to this. You position yourself by seating on the bench. You position your back straight and your chest forward. You position your feet forward at keep your knees slightly bent. To begin the exercise, you need to pull the bar attached on the cable until it reaches your waist. You then stretch yourarms back to the original position then you do the pulling again. You keep repeating this motion until you complete your required repetitions.Cable Pull Down/Pull-upThe Cable Pull Down aims to develop your middle back muscles. You need to have a cable pull down machine for this exercise. To begin with the exercise, you position yourself on the machine seat. You then have a good grip on the pull-up bar. You simply pull down the bar until it reaches near your chest then you return the bar to its original position on top. You keep repeating thisExercise until you complete your required repetition. The pull up on the other hand is to simply hang yourself on a pull-up bar as you carry your weight with your arms and back strength. The difference between a pull-up and a cable pull down is there purpose. The Cable Pull Down is to build back strength forbeginners while the pull-up is for advance individuals who are able to carry theirweight easily.A dumbbell is the best equipment for beginners in back exercises.

The One-side Dumbbell RowThe Dumbbell row is a back Exercise that aims to develop your back wings or the Latissimus Dorsi muscle. To begin with the exercise, you need to haveweight bench to put one knee on it for support. The other leg would be on the floor for your base. You need to keep your back straight and parallel to the floor. The arm aligned with the knee that you positioned on the bench should also have locked on the bench. The other arm aligned with the base foot is where you carry your dumbbell. This arm is where you hung the dumbbell. While having this arm stretched down holding the dumbbell, you then pull the dumbbell up just enough to be at level with your ribs. You then return to the normal stretched arm position carrying the dumbbell. You do this arm movement according to your desired repetition. To end the exercise, you simply put the dumbbell back on the floor. You need to be aware of that you feel yourback muscle contracts. For efficiency, you need to have an adjustable dumbbell set in performing this exercise.The Lying Dumbbell RowThe Lying Dumbbell row is similar to the one-side dumbbell row but you do this with both Latissmus sides. You need to have two dumbbells to do this exercise. To begin with this exercise, you need to lay your chest down on a weight bench. You position your arms straight to the floor. You then carry each dumbbell with your arms together until they reach close to your ribs. You then return to the original position when have done so. You keep doing this arm movement according to your desired repetition. For efficiency, you need to have anadjustable dumbbell set in performing this exercise.

About the Author

Hanna Ann, professional writer. She likes Fit junction.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Hanna Ann

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

3 Ways To Thicken And Strengthen Your Lower Back Muscle Quickly And Avoid Injury!

Article by Ian Burgess

3 Ways To Thicken And Strengthen Your Lower Back Muscle Quickly And Avoid Injury! – Health – Fitness

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

Are you having problems gaining the serious muscle you want to? Are you working out a lot with little changes to your body? Want to get that ripped look men and women will envy and desire? This article will reveal three ways to thicken and strengthen your lower back muscle in making your ultimate physique and how to avoid injury which can derail heavy lifting for months or even permanently.

Tip No. 1: DEADLIFTS are as basic as an exercise can get for targeting quick muscle growth in the lower back region: It also hit your traps, lats and thighs to varying degrees.

Start with a barbell on the floor just in front of your shins; bend at the knees, grab the bar and stand up. As easy as that sounds, proper form is paramount for safety and effectiveness. Always lift with your thighs first, keeping your head up. Pull the bar up as close to your legs as possible (it should actually rub against them). An alternate grip (one palm underhand, one palm overhand) will prevent your fingers from giving out before your legs or back are properly taxed.

Proper warm-ups followed by sets of six to eight reps will stress your lower back area along with other major muscles. Deadlifts should not be performed heavy for every lower back workout.

Tip No. 2: GOOD MORNINGS – Exercise remain among the best ways to hit the lower back region.

Standing with your knees slightly bent, hold a light barbell across the back of your shoulders. Now push your butt backward, keeping your lower back arched and tight until you feel your hamstrings reaching the point of maximum stretch. Unless you are particularly flexible, you will not (as is often advocated) have to bend your torso so that it is perpendicular with the floor. The stretch in the hamstrings indicates where the range of motion ends. Repeat for six to 10 reps.

It is sometimes prescribed that you keep your knees locked throughout the movement. Don’t do it! As locking your knees will divert emphasis to your hamstring tendons and greatly increase the probability of a visit to the doctor!

Tip No. 3: HYPEREXTENSION

Assume a prone position on a hyperextension bench or other appropriate flat bench. If you’re using a hyperextension bench (either a 45-degree or flat models), hook your feet (back of the heels) under the bar or have a partner hold them if you’re using a bench that lacks a component to stabilise your feet/lower body. Allow your upper body to hang down over the forward end of the bench. The forward edge of the bench/pad should be at the level of your hip joints. Knees should remain slightly bent throughout the movement.

Then leading with your head, “curl” your torso up and back as far as you can, squeezing out a peak contraction in your erectors at the top. Lower yourself to a point at which you still have at least half the peak stress on the lower back muscles and repeat for 10 or so repetitions.

Note:Four out of five people experience significant back pain during their lives, so to avoid being one of them, have one eye on injury prevention first and building muscle mass second.

Your ultimate body is within reach, providing you follow the proven principles in this article. Quick muscle growth is not a pipe dream or only for those with the perfect genetic makeup. Use these strategies in the order mentioned and very soon you will see your lower back grow thicker and stronger. Your lower back is of paramount importance because it is the foundation of your power.

About the Author

Ian Burgess has put together a complementary report on bodybuilding for quick muscle growth that will help you solve your muscle gaining problem quickly and permanently. To access it instantly please visit http://www.quickmusclegrowth.com

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Ian Burgess

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

Work Out Plans to Exercise at Home

Article by Jason Green

How to exercise at home for better results than a gym, sample work out plan included!

So a large part of my life is about simplification. And when it comes to health and fitness, I don’t always have 2-3 hours a day to allocate to attending the health club. That’s just ridiculously inefficient when you begin contemplating travel time and shower time, etc. So what I’ve been doing (and have observed GREAT results with) is searching for ways to make fitness part of my day to day regimen. So let me tell you what I do, and how you can do the same.

And no, you’re not likely to get immediate results, but the collective effect of making these small changes over time is MUCH easier to sustain than your $ 99 a month gym membership to Bally’s, Golds, or that 24 hour fitness center. I don’t know about you, but I love saving money and even more importantly: time.

Please keep an open-mind and don’t be concerned so much about what other people believe, because this is very unique and you may get some funny looks, but you’ll get the last laugh with your new rock hard body! Honestly, most people are too self conscious to try something like this. If that’s the case for you, then that’s your loss.

Here is just how it works (these workouts can be done at home or even in your office):

As an alternative to doing your standard workouts of visiting the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot… with this method, you will be training for just a couple minutes at a time, many times throughout each day, 5-7 days/week.

The method will be composed of only bodyweight exercises done for about 2-3 minutes, 5-7 times per day, throughout each day. Now obviously if you work a typical office job, you are going to have to not be shy about carrying out a few exercises in your office and having your cube-mates watch you. Truly, I’ve found that some folks that have tried this have actually gotten their colleagues to join up with them!

Of course if you have a private office, then you don’t have to stress about anybody seeing you. If you work from home, or are a stay at home mom, then there’s no legitimate reason you can’t fit these in through the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then it will be worth it, but try to get as many done each day as you can.

If you’re on a normal 9-5 office schedule, I advise doing your 2-minute workouts every hour, on the hour, with the exception of lunch. As an example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the bodyweight exercises that are the best to focus on are:

bodyweight squats (and variations)pushups (and variations)forward, reverse, or walking lungesup & down a staircase if one is availablefloor planks (holding the plank position from forearms and feet)floor abs exercises such as lying leg thrusts, ab bicycles, etc.This checklist is not absolutely extensive, but I wished to keep it fairly simple. If you understand other good bodyweight exercises, you can insert those to your program also. If you want to keep it easy and don’t like to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results. The advantage here is that these are ‘real world’ exercises, and use your whole body.

The wonderful thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a big portion of your body’s muscles worked, and body temperature raised. Nevertheless, it’s normally not enough to break a sweat in only 2 or 3 minutes, so you don’t have to be concerned about sweating in the office or where ever you may be. For the most part, you could possibly just get a little moist on the skin.

One more advantage of this type of exercise is that now you don’t have to dedicate any time before or after work to going to the gym since you previously got your workouts little by little during the day. You’ve now got some additional free time (and money) on your hands!

Attempt this type of time-efficient workout routine out for 3-4 weeks and then go back to your typical gym routines. I think you’ll find that it was a fantastic way to break out of a plateau and stimulate new results in your body. You can easily try infusing in a cycle of these “mini” workouts every couple of months to keep things fresh.

Remember that this is only one method of exercise and doesn’t mean that you ought to only stick to this method without end. You will hit a plateau on any given training method, so I’d advise just rotating it into your System of various training methods. And by all means, don’t give much consideration to what other people think…get the willpower to try something a little different. In the end, you’ll be the one laughing back at all of the “negative people” at work that are giving you unusual looks while they eat their donuts!

If you really want more ideas like this and embrace the ‘get fit slowly’ lifestyle, then you’ll definitely want to sign up for the fithacker.org newsletter. I’ll put tips, hacks, recipes, and otherwise awesome stuff directly in your inbox. Also check out the tools page to see what I use at home to get better results than a gym.

Lower Back Pain Exercises

Article by Na Finefrock

Lower Back Pain Exercises can be very helpful for you. YOu see, lower back pain is mostly experienced by adults over age of 45 years. It is a result of muscle strain because of overuse or injury. This pain can be reduced by some stretching exercises. Most of adults can continue their active routine with the exercises for back, legs, stomach. Some times exercise may help to prevent the increase in pain.

Some simple exercises can be done at home without anybody’s special guidance or any special instrument. First thing you should remember that doing the exercises will not give the immediate results but you have to continue it for considerable time then only you will see gradual improvement. Start the exercise routine without any fear in mind. Once you have started you must observe the activities which may feel uncomfortable for you. You may avoid such activities if they are painful.

The exercises are helpful for you to make your muscles of abdomen and spine strong. It ultimately helps to avoid back pain. Strong muscles are essential for ideal position of your spine and this gives you good posture.

You should always start your exercise with warming up your muscles. Fast walking or aerobic activity for 5-10 minutes will be ideal for this. Wearing comfortable loose attire helps you to do the exercises easily. If any particular activity is painful then you should not do it and continue it only with the guidance of expert.

Slowly you should increase the activity level. The regular exercise will help you to improve your strength and flexibility. Two simple exercises are recommended for Lower back pains are pelvic tilt and knees to chest.

Pelvic TiltIn this exercise you have to lie on your back. Then bend your knees. This is a relaxed position because small part of your back is untouched by the floor. If you try to tighten your abdominal muscles your back tries to press against the floor. In this position you should hold for 5 second. After relaxing repeat it again. Slowly you should go up to 10 rounds.

Knees-to-chestStart your exercise with lying down on your back. Keep your legs straight. Then you should move your one knee up to your chest. This you have to do with pelvic tilt. Your back must be pressing into the floor. Keep the position for 5 seconds and do the same with the other leg. Repetition for 5 times with each leg will help you to relax.

Cat stretch, Camel stretch, prone hip extension and hamstring stretch are also used as lower back pain exercises.

Besides the specific exercises many sports help to battle the lower back pain. Walking, biking, swimming are excellent for solving the lower back pain; while sports which causes sudden twists, rough contact are not safe for your back. Football, soccer, volleyball, handball, sledding, ice hockey are not recommended if you have lower back pain.

You can reduce your lower back pain through exercise only after consultation with your doctor. It should not be acute pain then only the exercises are useful..

Find More Back Pain Exercise Articles

Back Strengthening Exercises

Sciatic nerve pain and poor posture can really be a plague on your existence at times. An excellent way to avoid this, is to make low back strengthening exercises for sciatica a part of your daily regime.If you already have an injured back, start with the back stretching exercises. Then as your back muscles begin to lengthen you can start with the strengthening exercises.Good exercises to strengthen back muscles have proven to provide more long term benefit and relief from back pain than medications.Although these back strengthening exercises are simple, they’re some of the best low back pain exercises you can do to stretch and strengthen your core for chronic back pain relief and healing. Core strength and core stability provides support for many activities.

A strong core is the backbone of a strong body however when most people think about the core, their first thought is abdominal exercises.

Therefore, it is imperative that along with your favorite back strengthening exercises, you also look at exercises that would help build a stronger abdomen. Pull Ups : This back strengthening exercises stresses the lats, biceps, and forearms. Front pull ups stresses the lower lats and back pull ups stress the upper lats. With a soft bounce rebounder, you get this movement, this contraction and extension of your cartilage, in a gentle way. Your joints are basically sucking in nourishment from this movement.Bird Dog Back Strengthening Exercise – Excellent for improving muscle balance and coordination keeping the spine stable when doing everyday movements such as walking, running, lifting light loads etc.By becoming more aware of your posture throughout the day and modifying our habits, as well as starting to introduce back strengthening exercises into your life. Some of the back strengthening exercises that may be used for rehabilitating a degenerative or injured back are as follows. Stiff legged dead lifts are performed by standing straight up arms down to the side.You can strengthen your upper back muscles at home by doing a few simple exercises. Do the following 3 exercises 3 times per week and your upper back should begin to strengthen up in no time.

You can strengthen your upper back muscles at home by doing a few simple exercises. Do the following 3 exercises 3 times per week and your upper back should begin to strengthen up in no time.Actually, back pain isn’t attributable to hard labor all the time. Sometimes, all you do all do is sit down and stare at your computer and you still get back pains.The main reason why you need to incorporate back strengthening exercise into your lifestyle is because of back pains. But what caused it? The upper back extension is another good exercise for the upper back and it does not need any equipments. Standing close to a wall and trying to stretch up and touching the highest point of the wall is how this exercise is done.Another great exercise that can be done virtually anywhere and with no equipment is extending your back. Face a wall or door, tighten your stomach for lower-back support, and extend your upper body up the wall.Only by performing these strengthening exercises for several weeks with proper form will you begin to notice results. It is best to combine a number of exercises, along with proper stretching to ensure that the back remains both limber and strong enough to support the excess weight.

Related Lower Back Strengthening Exercises Articles

Back Exercises

Article by zareen khan

One of the causes of back pain is weak muscles in the back and/or in the abdominal area. Back exercises are a good way to prevent and/or heal back pain but if you already suffer from back pain, consult your doctor before attempting any exercise program. The idea is to use an integrated approach to back exercises: do some stretching, some strengthening and some aerobic exercises. Warming up at the beginning and cooling down at the end are absolutely necessary, and some relaxation would help too. The combination of all mentioned here, will help you heal your back with exercise.

Stretching exercises are generally important for stiffened muscles. They also help in stretching any shortened muscles to prevent further problems. One effective stretching exercise is the hamstring stretch. Though the hamstrings are leg muscles, they have an effect on the back too. Another effective set is the sit-ups. They work the muscles in the abdominal area, thus working indirectly on the back. The exercise tool getting really popular is the exercise ball. You can use it while watching TV, using the computer, reading or just relaxing. When looking for the right ball, try to find an adjustable one as the right fit will be more beneficial. It is a good idea to do a variety of stretching exercises, as they work in different combinations to provide extensive stretching of the back muscles without straining them.

A series of back strengthening exercises should only be attempted after soreness and irritation has healed. Some useful exercises include the modified sit-up. In this exercise knees are bent with feet flat on the floor. The back is kept flat and not allowed to arch, while the upper body is lifted and arms extended towards the bent knees. Leg lifts and leg raises are also good strengthening exercises. Do the exercises slowly and deliberately. Do each exercise only 5 times and repeat them twice a day. This will help prevent straining of the back.

Low impact aerobic exercise is good for healing the back. In fact, it should be part of a healthy life-style. Low impact aerobic exercises include walking, swimming, yoga and low impact workouts. Make it a point to do these regularly to have a healthy back or to heal a hurt one.

More Sore Back Exercises Articles

Good Yoga Exercises for Back Pain Treatments

Folks who endure lower back pain usually include yoga into their treatment program. Actually, Yoga exercise is actually great for pain’s curing. Normally, there’s no question that practicing Yoga exercises in a regularly basis can minimize your back pain; if you are lucky enough, your low back pain will probably be eased thoroughly. Here are several encouraged yoga exercises you may as well to follow.

Cat Stretch

Kneel with your arms on to the ground, your fingers apart and your back straight across. Ensure that you keep the hands and your shoulders are in one line, and the same as your knees and hips. Make head relaxed as well as toward the ground. At this moment, breathe steady. But while exhale, arch your back to the ceiling, push your own chin towards your own chest and tuck your tailbone in.

Do to maintain this specific pose for several breaths and next back to the first position. 2 or 3 reps per time are advisable.

Palm Tree

Begin from your feet using your hands lying by your sides. Target all of your bodyweight in your two feet. Raise the arms above head and cross your fingers. Maintain your hands move along with your palms forward the ceiling. Raise your hands on top of your head and bend your head steadily. Extend your arms to the ceiling direction as possible as you can. Now stretch or relax your entire body similar to you are being pulled up by a few heaving things. However, if it’s difficult for you to balance your foot, you can simply just stay your feet only.

Locust Posture

Lie on your own stomach with your hands by your sides.

Downward your palms using your elbows bent for some secs. Next raise your legs as high as possible only if it does not cause you discomfort. Keep this posture for a second and continue doing this for a maximum of five times. If your low back pain gets relieved after several postures, it is possible to increase your repetitions up to twelve times or more steadily. To be able to stop your muscles from strained, it is recommended to not to over-stretch your body.

Corpse Pose

Lie on your back and relax all your body. Place your hands by your sides together with your palms down. And relax your legs while turn it outward slightly. Do to bend the knees and place your feet flat on the ground if you feel pain in your back. Throughout the whole process, inhale and exhale many times gently and steadily.

www.LeeHayward.com This is a hard and heavy back workout. 1 Arm dumbbell rows for lat thickness. Weighted pull ups for lat width. And good mornings for working the lower back and spinal erectors.
Video Rating: 4 / 5

Find More Good Back Exercises Articles

Breast Exercises For Women After Breast Cancer Surgery

Article by Ashley R. Wilks

The most effective way to get back to being able to perform your normal everyday activities after breast cancer surgery is to increase your endurance and strengthen your body. This is why breast exercises for women that have had this kind of surgery is a must. You will certainly want to consult your doctor before beginning any exercise routine, and he or she will more than likely recommend that you do exercise.

Anybody that has went through surgery as a result of breast cancer can definitely benefit from exercise. It doesn’t matter if the surgery was to remove cancerous lumps or the entire breast, rehabilitation exercises are a must. By performing exercises that involve your arm and chest muscles on a regular basis, you will be reducing joint stiffness, promoting blood flow and softening and stretching scar tissue which all help with the healing process. Radiation treatment can also affect the arm and shoulder near the surgery site for many months after the surgery that exercise can help alleviate.

I must stress the importance of consulting your doctor before beginning any exercise regiment. This way he or she can evaluate your condition to determine if you’re ready for exercise. If you haven’t gained full use of the affected arm a few weeks after surgery, your doctor will probably refer you to a physical or occupational therapist.

Your post surgery exercises should begin basic and gradually increase difficulty. Doctors and therapists also recommend that you try to do many of your everyday tasks using the affected arm. These include things such as brushing your teeth and hair, getting dressed and other light-duty tasks. One light exercise that’s often recommended is to put your arm on an elevated pillow for 45 intervals 2 or 3 times a day. Range-of-motion exercises are also very beneficial after surgery. These exercises include flexing you hand, forearm and elbow. You should be able to move on to more advanced stretches and exercises 3 weeks after you surgery.

You will also benefit fro an exercise DVD that focuses on exercises that are specifically designed for people that have had breast cancer surgery. There’s not a whole lot of DVDs out there with the sole purpose of rehabilitating breast cancer patients, but there are a few, and one that I’ve heard good things about is called:

Breast Cancer Survivor: Focus on Healing

The main focus of this video is to aid people that are recovering from breast cancer surgery. It accomplishes this through the use of gentle exercises that include stretching, toning and movement exercises that are all performed by breast cancer survivors in this video. They use the “Lebod Method” which increases your flexibility, extends your range of motion and helps improve your self image. The video plays soothing classical music as you learn deep breathing exercises and move on to upper body stretches using rhythmic, flowing motions. You will then progress to hand relaxation exercises, arm swings, walking steps and easy dance steps. Modifications to the exercises are included if you would prefer to sit while exercising.

You can also Google “breast cancer exercise videos”. This will bring up a lot of videos that you can view from your computer. Another way to get some free videos that you can view from your computer is to go to YouTube which has a fair amount of them as well.

For More Workouts for Women: athleanxxforwomen.com Most home back workouts for women have one thing wrong with them. They are too long and require much too much equipment to be able to do them! With this home back workout for women all you need is a stability ball and a pair of dumbbells or weight plates. With just 4 exercises and 5 minutes you can get in a workout to help you sculpt out a sexy, strong, lean and toned back without the ugly bra bulge that can make ANY shirt look bad! As with AthLEAN-X for men, the workouts and exercises in the women’s program are intense but fun, challenging but fast and most of all….effective. Women’s fitness is hard enough to get straight with all of the confusing misinformation out there about how to workout, how to diet, what to eat and what not to eat. Finally, Athlean-XX Workout for Women is here to make it easy for you. After you finish trying this home back workout for women head over to http and get the entire 90 day women’s body sculpting, lean toned muscle shaping program…from celebrity fitness trainer Jeff Cavaliere.
Video Rating: 5 / 5

Related Back Exercises For Women Articles

« Previous Page — Next Page »