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 lats are the large 'side' muscles that make a man triangle-shaped. To demonstrate how they are used during squeezing a tennis ball, try it! You'll quickly feel a tensing of the muscles on the side of the arm you use. It's especially noticeable if you have back pain.
Any sport will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong 'pillar' for all the limbs to move off of.
Strong back muscles are developed through exercise. Simple exercises like stretching improve these muscles. Do these exercises on a firm, not hard-surfaced, area. Listen to your body while doing the exercises. Watch out for undue pain and pressure on any part of your body. Know when to stop.
Knee to Chest
Lie on your back. Clasp your hands behind one thigh. Pull towards the chest. Do this slowly. See to it that the other leg is flat on the floor. For variations, try flexing your ankle. Point the toe then pull back toward your knee. Do this while stretching your 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.
Increase the movements in this activity by crossing either arms over your chest.
Pelvic Press
Lie down on your back, knees raised and feet flat on the floor. Push the small of the back into the floor, feel the tension in the lower abdominals. Vary the action by moving your feet together and performing the exercise, then slightly apart and 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
While on all fours, lift your head, and look straight ahead. While lowering your arms, arch your back and hold for 2 seconds. Go back to initial position. Slowly raise your leg, extending it parallel to the floor. Hold this position for 3 seconds. Then go back to starting position. Stop whenever you feel any pain in any part of your body. You will not want to be injured doing this exercise.
Switch legs so that you are able to perform this exercise on both sides. You can make this exercise more exciting by keeping the toe pointed when stretching your leg, then flexing the ankle while the leg is stretched. Allow some two seconds to hold this position before repeating.
Be cautious. Stop whenever you feel any sort of pain. Learn to distinguish between pain that normally comes when unused muscles are used for the first time and pain that comes from doing the exercise incorrectly. When pain occurs, see your doctor. - 15438
The lats are the large 'side' muscles that make a man triangle-shaped. To demonstrate how they are used during squeezing a tennis ball, try it! You'll quickly feel a tensing of the muscles on the side of the arm you use. It's especially noticeable if you have back pain.
Any sport will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong 'pillar' for all the limbs to move off of.
Strong back muscles are developed through exercise. Simple exercises like stretching improve these muscles. Do these exercises on a firm, not hard-surfaced, area. Listen to your body while doing the exercises. Watch out for undue pain and pressure on any part of your body. Know when to stop.
Knee to Chest
Lie on your back. Clasp your hands behind one thigh. Pull towards the chest. Do this slowly. See to it that the other leg is flat on the floor. For variations, try flexing your ankle. Point the toe then pull back toward your knee. Do this while stretching your 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.
Increase the movements in this activity by crossing either arms over your chest.
Pelvic Press
Lie down on your back, knees raised and feet flat on the floor. Push the small of the back into the floor, feel the tension in the lower abdominals. Vary the action by moving your feet together and performing the exercise, then slightly apart and 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
While on all fours, lift your head, and look straight ahead. While lowering your arms, arch your back and hold for 2 seconds. Go back to initial position. Slowly raise your leg, extending it parallel to the floor. Hold this position for 3 seconds. Then go back to starting position. Stop whenever you feel any pain in any part of your body. You will not want to be injured doing this exercise.
Switch legs so that you are able to perform this exercise on both sides. You can make this exercise more exciting by keeping the toe pointed when stretching your leg, then flexing the ankle while the leg is stretched. Allow some two seconds to hold this position before repeating.
Be cautious. Stop whenever you feel any sort of pain. Learn to distinguish between pain that normally comes when unused muscles are used for the first time and pain that comes from doing the exercise incorrectly. When pain occurs, see your doctor. - 15438
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