Back Strengthening Exercises
Back strengthening exercises will obviously give you a stronger back - right? Yes, that is correct but it would be worth assessing whether you are using your back efficiently. Stronger muscles may cause you more harm if your coordination is poor or you are not bending from the right places.
McKenzie exercises
These back exercises are named after a physical therapist in New Zealand who found that extending the spine through exercise could reduce pain generated from a compromised disc space. Theoretically, extension exercises may also help reduce the herniation of the disc itself and reduce pressure on a nerve root. There is a wide range of McKenzie exercises, some of which are done standing up while others are performed lying down. All of them use core muscle contraction and, usually, arm motions to stabilize the trunk and extend the spine.
Like any kind of physical exercise, back exercises follow some basic guidelines to avoid any injury, and this includes stretching before and after the actual exercise. Stretching before exercising loosens the muscles, while stretching after the session soothes them. This must be performed slowly until a person feels a slight tension on the muscle.
Having a steady, progressive back exercise repetition is the key to achieving a stronger back; therefore, a person is normally recommended to start his session with a maximum of five repetitions per back exercise unless specified by a doctor. Jumping immediately to a large number of repetitions will result in fatigue and unnecessary muscle soreness.
Why lower back strengthening is most important
The strongest and largest muscles, which are the most dependent upon for movement and mobility, are located in the lower half of your body. These groups of muscles are known as the leg muscles, the gluteal muscles in the buttocks, the abdominal and the lower back muscles themselves. Strengthening these muscles in the lower back to keep them strong, flexible, and properly balanced determines the overall health of your spine.
Back strengthening exercises using the stability ball.
The stabilty ball is an ideal tool for back strengthening exercises. It helps strengthen and develop the core body muscles that help to stabilize the spine.
Normally, when we do exercises on the floor, or in the standing position, our body is stable (since we are supported on a flat surface).
One-arm rows: Similar to the seated row, find a bench and place one hand on the bench with your chest parallel to the floor. Grab a dumbbell with the other hand and perform the same motion as the seated row, pulling up this time and then down for one complete repetition
Reverse-fly: Find a bench and put it in the incline position. Grab two dumbbells and with your chest flat against the inclined bench reach your arms all the way back and all the way forward for one complete repetition
A stability ball, on the other hand is an ‘unstable’ surface. Owing to its spherical shape, it does not ’stay steady’. So if you are on the ball, you need to use several deep muscles of the lower back, abdominals and hips (which you would ordinarily not use when standing).
Alternating Dumbell Shoulder Shrug
Using a foot stance about 16 inches apart, place a dumbell at each side of your feet. Bend down and grasp the dumbells with both hands. Stand erect with the dumbells hanging at each side of your thighs at arm’s length.
Drop your right shoulder and rotate it in a circular motion from the front to the rear returning to the starting position. As you return to the low position with your right sholulder, drop the left shoulder and repeat the exercise.
