3 Back Strengthening Exercises

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3 Back Strengthening Exercises – Home – Moving and Relocating

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Are you currently suffering from back pain? Regular exercises can help to relieve back pain, strengthen your back muscles and even lower the chances of you suffering from an injury! Many people in the world suffers from back pain and many uses pain relief medication to keep the pain in a tolerable level. What many people do not know is that by engaging in regular back strengthening exercises, they can not only relief the pain in a drug free condition but also prevent them from reoccurring! Below are some simple yet wonderful back strengthening exercises that can be done by people of all ages.

Hip Bridge

Hip bridge is an exercise that stimulates muscles which contributes to having a good posture. You should be able to feel a stretch in your hip and quads and feel an increase in your flexibility level. Hip bridges when done correctly will strengthen the back muscles, glute muscles and stabilises the spine.

How it is done: Start off the exercise by lying flat on a yoga mat which your back, feet and hip shoulder width apart in a relaxed position. Bend your knees slightly and squeeze and contract your hip muscles as you lift it up. Your knees and shoulders should be in a straight line and hold it there for 5 seconds. Slowly return to the starting position and repeat for 15 times.

Superman

The superman exercise as its name suggest is done lying on your chest in a superman position. It can strengthen the back muscles and increase the flexibility of the back. It will help to strengthen the glute muscles as well as the erector spinae muscles.How it is done: Start off the exercise by lying face down on a yoga mat and stretch both of your hands forward. Slowly raise your torso, arms and legs purely with your abs strength in a “flying” position. Hold this position for 10 seconds and slowly return back to the starting position. Repeat for 10 times.

Bird Dog

Bird dog exercise will help to improve the hands, feet and muscles coordination, something that we need on a daily basis to keep the spine in a straight and stable condition. It will also help to strengthen our glute muscles, back muscles and hamstrings.

How it is done: Start off the exercise by getting in a kneeling position on all fours with the knees slightly apart. Contract your abs and extend your right leg backwards and your left arm forward. Hold in the position for 5 seconds and return back to the starting position and change sides, with your left leg backwards and your right arm forward. Repeat this exercise for 10 times.

Back pain is due to many different reasons but their main contributing factor is due to weak back muscles. Back strengthen exercises will help to firm them up and ensure that they are in a proper alignment.

About the Author

We introduce you Singapore Sports and Orthopaedics Clinic where professional help will be offered in the areas of diagnosis, treatment and rehabilitation for all spine injuries and sports injuries.

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Rotator Cuff Strengthening Exercises, a Complete Guide

Article by Steve Kaiser

Rotator Cuff Strengthening Exercises, a Complete Guide – Health – Fitness

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Rotator cuff strengthening exercises are simple and require little or no expensive equipment. Every exercise can be done by everyone, safely in the home and with limited cost.

Equipment

Strengthening exercises can be done with no equipment. Nevertheless, light dumbbells and elastic tubing (therabands) will make it so much easier and effective.

You can do without them, especially in the beginning, but these things really are not too expensive and will pay dividends in the long term. Yes, you could use a couple of tins of soup as weights; but they are not easy to hold. Similarly a pair of old pantyhose is a poor substitute for resistance bands.

Weight / resistance

Exercise resistance bands are fantastic tools for rotator cuff strengthening. I can not emphasise enough the role they can play. They allow you to exercise safely in all directions and to get a little creative. My advice is to get some and use them regularly. They help with the training and just as importantly they can make exercise fun.

It is important for me to emphasise the use of small weights. The rotator cuff muscles are effectively accelerators of arm movement. They get the arm moving. The larger surrounding muscles such as the Deltoid then take over. Exercising with too much weight simply results in the larger muscles being worked and brings no benefit to the cuff.

Be progressive

Strengthening The Lower Back To Prevent Injury

Article by Pilling Nisbit

Strengthening The Lower Back To Prevent Injury – Shopping

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This is a theme not well covered and a lot of people are lost in regards to what to choose. As a back pain sufferer myself I know how to manage lower back pain for a number of years.

Most lower back workouts men perform have to focus on improving joint motion and flexibility nevertheless every time need to contain core stablizing exercises. Core force movements for men must focus on stabilizing joints in the spine. Men are regularly more stable in the spinal region than women because of the contour and alignment of the lower back . Men are generally more naturally stiffer than females. This is frequently misleading for stability by trainers and nevertheless the concentration on core strengthening moves for men is discarded. Stiffness is not stability. Men may not as sway backed as women are, they are flatter by the lower back and the pelvis is narrower too. The majority of the points and the assumption for biological stability regularly cause a shortage of emphasis on working the core stabili muscles in men .

In everyday life core strength and lower back exercises for men must be evaluated on a person to person basis. Although there are particular important generic exercises men could perform to acquire a better solid flexible lower back. Flexibility is gained with stretching the muscles as well as the joint capsule of the region worked out. The spine area lower back joints respond well to lumbar rotation as a routine done on the floor. This is a highly good training for both men and women to perform to increase movement in their lower back s . Back bending while lying down or standing up are another great flexibilty workout and simply done. Stretching your hamstrings is one of the most basic lower back moves for men. Your hamstrings handle the tilt of the pelvis. If they are stiff the pelvis might angle back as well as produce pain . Pain prevents core stability . Hence pain can lessen core strength after some time. This fact is not known or understood by gym professionals or personal fitness coaches. This is however, understood by Physiotherapists. Males as a rule possess tighter hamstrings than females do hence a stress on stretching the hamstrings for a man is needed.

Core strength work outs for men are the same as for women; but males may press farther into loading the abdominals since men require more core strength for carrying heavy material. Testing core strength is simple and similar for both sexes.

Core Strength Testing

Lying on your back on the floor having your knees bent and feet flat on the floor. Put your hands on your pelvic bones and slowly lift one leg, only, from the floor.

The pelvic bone and your hips shouldn’t move at all. If it doesmove , then your core strength is deficient and requires working out. Exercising the core ought to be taught aptly by a Physiotherapist. After a person has some knowledge in the purpose and use of the core stabili muscle they could work out in any way to the max.

About the Author

I exercise deep core stabilizing muscles from nothing to full strength using the method of Complete Pilates. For males the emphasis is on stability to acquire strength in the long rectus muscle. This can offer a man a fine strong and stable lower back along with respectable bending a good pain free limber lower back area.

Jeff has been writing articles on health and fitness online for the last 2 years. You can also check out his websites, where he discusses diverse topics like how to shave and whiten teeth at home.

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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

Effective Lower Back Strengthening Exercises Changing Lives of Sufferers

Article by Jason Ellis

Lower back pain is a serious health problem facing by millions of sufferers all over the globe. Some of the primary causes of lower back pain are inappropriate weight lifting, consistent sitting in front of TV and computer, lack of proper back exercises as well as abdomen and back muscles injuries. The report from The American Academy of Neurology states that effective lower back strengthening exercises is the only way to speedily recover from lower back pain and to strengthen abdominal and back muscles naturally. The following are some of the effective lower back workouts that can provide quick back pain recovery to the sufferer.

Affective lower back strengthening exercises

1) Back hyper-extensions exercise – Lie down on the stomach on the ground in order to perform back hyper-extensions exercise. When a person stretches out on the floor, it is important to keep legs straight. Now place both hands behind the head and raise chest along with shoulders in the back direction which helps to loosen up the lower back. Stay in this position for few seconds and repeat it again for few times every day.

2) Pelvic lift exercise – Pelvic lift exercise is yet another effective lower back strengthening exercise that can be performed easily at the home. This exercise needs the person to lie down on the back while keeping both legs bent and feet being parallel to the ground. Now cross both hands across the chest as well as firm up the abdomen in order to create pressure on the lower back. Now start raising hips from the ground in the upper direction and make sure that the knees form a direct line with the shoulders. Stay in this position for about 10-12 seconds and get back to the original position slowly. A back pain sufferer can repeat this exercise for about 10-12 times in a day.

3) Wall squats exercise – Wall squats exercise is very efficient and proven to provide back pain relief in few days. This exercise consists of standing approx. 10-12 inches away from the wall with back facing the wall. Then start to go backwards and slowly rest the back on the wall. Now begin bending down the legs and start contracting the abdominal muscles. This would help pressing down the arch of lower back into the wall. Keep bending down the knees until thighs become parallel to the ground. Now stay in the same position for at least 5-10 seconds and then slowly get back to the original position. One can repeat this exercise for at least 10-12 times every day.

4) Hip bridge exercise – Hip bridge exercise helps the person to counteract the effects of sitting in a chair for longer timer period. This exercise needs the person to lie down on the floor with the back facing the ground. Bend the knees and keep feet parallel to the ground. Now start to raise the hips and at the same time squeeze down the buttocks. Make sure that the knees are in line with the shoulders and remain in this position for few seconds. Get back to the original position slowly and repeat the whole procedure for at least 10-12 times every single day.

How To Use Back Strengthening Exercises To Get Rid Of Back Pain?

Article by Mike Nielsn

Back pain is a very common ailment affecting people particularly in the present situation. In the current situation when people are so busy in their business lives and have to spend long hours in front of their desks sitting in the same posture. This has led to it for emerging as one of the most common and painful ailments which is registering a constant rise in its incidence since the past one decade or so. The main reason behind it and can be attributed to poor posture. This is particularly true in case of such people who are forced to spend extended hours sitting at the same posture during the day at their workplace. They have to sit stationary which results in their developing bulging muscles, stretched and damaged ligaments and other back related problems.

This is the most common that people suffer. Due to their poor posture the back pain of the people gradually becomes more and more painful, this then starts affecting their daily lives as well. Some of the most common posture problems that people display can be listed as follows:

– Sitting with shoulders stooped and backs rounded at the computer for long hours.- The people have breathing problems if they sit in a bad posture but do not realise this until they do not have a serious back problem.- The sitting posture keeps on deteriorating day by day.

The poor posture of a person makes it difficult for the person to breathe properly greatly reducing his/her oxygen intake, which then can lead to the problems in the joints, ligaments, and muscles. This gradually becomes more and more difficult for the people which ultimately lead to serious back pain. Poor postures can also lead to injury in the tissues and can be the cause of more serious back problem than only back pain.

However, there are several ways in which the back pain caused by poor posture can be reduced or even prevented. These include back strengthening exercises which help the person to get rid of back pain with a little bit of dedication and hard work. Some of the basic back strengthening exercises is acupuncture, massage therapy, osteopathic care and certain other physical exercises.

Though exercises are very useful for reducing back pain, however, it is necessary to make sure that the amount of exercises that one is practicing do not add on to the pain and suffering from back pain. In case, that one experiences any kind of pain while doing the exercises then it is very important to stop immediately in order to prevent the occurrence of any future ailment from that problem.

www.JustinWolteringsTheory.com Here are a few techniques to build back muscle fast by Justin Woltering. Discover the best back and lat exercises. Visit Justin’s blog for more back muscle workout routines and to get his free bodybuilding ebook. http
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Forearm, Grip Strength Training, and Hand Strengthening Workout routines

Article by Jacob Blackhite

In my opinion, forearms and hands are some of the most underrated muscles in the body. You won’t actually add mass or help to build good-looking muscles when you do exercises for hand strengthening or forearm and grip strength training, but what you will do is increase your overall functional strength. General forearm strength is required for a number of different lifts. If you’re forearms aren’t strong, they can be a limiting factor. Also, when you begin performing forearm exercises, you may be astonished at how much better you can execute other lifts. In fact, if you were to improve your grip and hand strength, you would see benefits in sports that require grip, such as baseball, football, wrestling and martial arts.

Building strong forearms can help you get stronger at other lifts. If you don’t have the strength to hang onto the weight bar, it’s really hard to do a pull-up or a deadlift successfully. Broadly stated, the forearms tend to get a sufficient amount of work just through exercises involving pulling. However, it can be beneficial to add additional forearm training exercises to your routine.

When performing forearm movements, I typically like groups of ten repetitions. This is one area of strength training that I think benefits from a slight endurance approach. Forearm training is a good starting point for anyone hoping to gain functional strength and improve their ability to perform lifts, but those hoping to go even further should concentrate on hand and grip training.

In my estimation, it is possible to have great forearm strength without hand strength, but impossible to have good hand strength without substantial forearm strength. Grip strength training should help improve both hand strength and forearm strength.

To properly train your hands, you should try to include training for each specific grip type. For pinch grip strength, you can hold a heavy object such as a weight plate (or two weight plates) between your thumb and fingers. You can build supporting grip strength by grasping significantly heavy things, including dumbbells, or by hanging from a chin up bar. You can train your extensors, the muscles responsible for opening your hand, by wrapping rubber bands around your fingers and opening your hand against the tension.

For crushing grip strength, you’ll need hand grippers. You don’t want to use the popular versions that are sold in stores as they won’t give you the workout you need unless you do a whole bunch of reps. You’d get just as good a workout from simply trying to crush a tennis ball. Make sure you go out of your way to find Heavy Grips or Captains of Crush in order to get a truly beneficial strength training workout for your hands. They are products meant for hardcore strength trainers, and you will never lack a challenge, because these grippers offer 350+ lbs of torque resistance. You don’t need me to show you a full routine, just be sure to include a combination of standard squeezes with inverted squeezes and add in negative training exercises that require you to squeeze onto the heavy duty gripper for as long as you are able. Since hands do not require significant recovery time, it is possible to do these routines 4-5 times weekly. However, I typically perform these exercises three days a week.

If you haven’t given forearm, grip strength training, or hand strengthening exercises a try, I’d recommend including a few of the above exercises in your routine. When you improve your hand strength you will see the results in improve functional strength and your ability to effortlessly complete various pulling exercises. If you train effectively, you might even be able to do some of the amazing things that Bruce Lee was able to accomplish. As a beginning point, simply attempt to gain enough strength to haul a 60lb piece of luggage without relying on its wheels.

Lower Back Strengthening Exercises

Article by Jared DiCarmine

One of the most important parts of your body when it comes to stay fit and healthy is your lower back. Over 80% of the population will have some form of pain at least once during their life. I personally have chronic lower back pain already in my young adult life. This was due to a tragic and freak weight lifting accident that happened from dead lifts. The injury never was properly diagnosed and therefore mistreated. A year later, I re injured the same spot and now I have chronic lower back pain. In fact, it’s not even that area exactly; it’s my pelvis which gives me problems. It is actually shifted out of place slightly and now has settled in that position. Since it went a year with being misdiagnosed and mistreated, it settled into place and now it’s chronic. It really sucks. But m y point is when it comes to lower back strengthening exercise, there is no one size fits all approach because everyone is different and everyone has different contraindications, biomechanics, and core strength. One of the big things most people don’t understand is if you want a healthy and strong lower back, you need to also have a healthy and strong core, or set of abdominal muscles. Generally the core can be made up of your abdominal muscles, your glutes and your lower back, but for now we’re just talking about all the different layers of abdominal muscles you have throughout your middle torso. You see your abs are like a giant onion with multiple layers of different muscles each there for a specific reason. If you peel back one layer, you’ll find another layer. So when it comes to lower back health, you really want to focus on the deeper abdominal muscles such as internal oblique’s and transverse abdominus. These muscles when fully developed and trained; provide stability to your lower back and act as a brace throughout your core. The stronger these muscles are, the better off you will be. Now when it comes to lower back strengthening exercises, there are a lot of them that can be listed. But for now, we’ll start off with some basic exercises and move on to the bigger and more well known ones. The first lower back strengthening exercise that you can do in your own home or at a gym is called the superman. Simply lie face down on the ground with your arms out stretched in front of your or at your sides to make it a little bit easier. From this position, try and lift your chest off the floor and your lower legs off the floor at the same time. At the top, squeeze for 2 seconds then slowly lower back down. When doing this movement, try and focus your attention on the thoracic part of your spine. This area is made for mobility and what you generally want to target. The thoracic spine is basically your middle back area and slightly lower. Feel free to do this exercise for 3-4 sets of 10-12 repetitions.The next exercise you can do at a gym specifically is the hyperextension machine. Simply get in position within the position, hold your hands across your chest and slowly lower your body until you feel a nice stretch in your hamstrings. From there, reverse the motion and come up all the way squeezing your hamstrings, glutes, and lower back. I only want you to come up into a neutral position so there is no concave look in your lower back. Keep everything neutral and flat, almost like a plank. This is going to protect your lumbar vertebrae from hyperextension which is something you don’t want to happen too often. Feel free to do 3 sets of 15-20 repetitions. The next exercise you can do at your home or in gym is the manual glute ham raise. Simply find a spot in the gym or in your home that you can hook your feet under so that it’s nice and snug. From there, slowly lower your body resisting the temptation to fall forward as much as possible. Once you can’t hold it anymore, drop to the floor and push away slightly with your hands just enough so you can get some momentum going and then activate your hamstrings to pull yourself back up. Directly this exercise is not a traditional lower back move but your back does have to isometrically contract to keep your body upright. And the last exercise that I’m going to talk about today is the Romanian dead lift also known as RDL’s. RDL’s are great for your hamstrings, glutes and lower back. They are also an awesome move for your upper back since those muscles will need to isometrically contract to keep your arms in place from coming out of their sockets during the movement. Don’t worry this won’t happen if that is what you’re thinking. To perform this movement, all you need is a pair of dumbbells or a barbell. Standing nice and tall with your arms in front of you, push your butt back, keep your chest up and pivot at your hip so that the weight gently slides down the front of your legs. Go all the way down until you feel a nice stretch in your hamstrings and then return to the starting position. Make sure not to round your back like you see a lot of people doing in the gym and make sure to keep the majority of your weight on your heels. All in all, these 4 lower back strengthening exercises are great when it comes to really building up some muscle around your lower back and strengthening this often weak point for many people. Just remember, with a stronger lower back, you also need a strong inner core to balance everything out.

Trainerwise.com FINALLY A BACK STRENGTHENING ROUTINE THAT WORKS THE APPROPRIATE PART OF YOUR BACK TO MAKE IT STRONG NOT PAINFUL
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Back Strengthening Exercises – Tips On How To Create Muscle Mass For Your Again

Article by peggy lee

Even so, ahead of you get started lifting weights, you must understand what muscle tissues you are attempting to build. You will find 3 primary locations with the back again…

Higher back again (trapezius) Mid-back (latissimus dorsi) Decrease back again (erector spinae)

Some valuable recommendations for newbies to create these different areas of the back again are…

Arching your back again when carrying out pull ups will help you target the reduced back again muscle tissues. Changing the width of your grip will give diverse results inside your training. The placement of your palms going through inward or outward will even offer you distinctive outcomes.

There are several diverse varieties of back strengthening exercises, every with their very own rewards and unique location of effectiveness. Listed here are a few of the most powerful back again exercises to create muscle mass mass…

SHRUGS

This exercise stresses the higher again muscles.

To perform this workout, seize a barbell shoulder width apart or seize two dumbbells and stand straight up along with your arms by your thighs. Together with your arms straight through the entire workout, decrease your shoulder so far as you are able to without having transferring the body. Next, move your shoulders up, attempting to contact your ears. Then repeat.

DEADLIFT

This physical exercise mainly stresses the lower back again, thighs and forearms. Furthermore, it works the upper back, hips and buttocks.

Next, bend down out of your waistline with your knees bent as well as your arms directly. Ensure your back again is fully flat.

Then, raise up with your knees and straighten your back up as you stand straight up. At the finish of the workout, the barbell must be resting subsequent for your thighs. Return the barbell to the ground by reversing the sequence of events. Repeat until the wanted quantity of repetitions are finished.

STIFF-LEG DEADLIFT

This physical exercise stresses the same areas as within the deadlift.

When doing this exercise, ensure you do not use a lot of weight. Initially, you must stand on a bench and have the barbell close to your thigh. Then you have to decrease your back without having bending your knees until the bar in the barbell hits or almost hits the bench.

If you’re not that flexible, it really is okay to a bit bend your knees to do this physical exercise. Lastly, raise till your back is totally directly.

BARBELL BENT ROWING

This back strengthening exercises stresses the entire again and numerous bodybuilders believe, this really is the most beneficial back physical exercise to create muscle mass mass.

Just like the deadlift, you commence by bending over and grabbing the barbell, however, you do not go all the way up. Your back stays parallel to the floor the whole time and you lift the barbell up to your chest. Then lower it back down to the floor.

This exercise may also be performed with dumbbells. You’ll be able to do both arms simultaneously or 1 arm at a time.

HYPEREXTENSION

This workout stresses the decrease back.

From your hips to you feet, lay on the bench or table along with your stomach going through the flooring. Have your coaching companion hold your legs to provide you with stability and to prevent you from sliding off the bench. Bend all of the way down. Then, raise upward as way while you easily can. Be cautious to not pull a muscle by go to far.

PULL UPS

This back strengthening exercises stresses the lats, biceps, and forearms. Front pull ups stresses the reduce lats and again pull ups stress the upper lats.

Some people like to utilize a broad grip along with other people today like to use a narrow grip. It is as much as you. Bear in mind when carrying out pull ups, constantly go down gradually. It assist construct the muscle tissues extra.

LAT PULL DOWNS

It really is similar in movement towards the pull ups using the exception of making use of a cable pull down technique. And, as soon as you grow in power that passes the body weight, you could increase far more weights to carry on to make muscle mass mass and power.