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 latissimus dorsi are the muscles found on the sides of the body that shape the torso like a triangle. These are the set of muscles that tense as you clench your fists or squeeze a ball.
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.
Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.
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.
As you improve your flexibility and become stronger, you will be able to increase the amount of motions you will be able to perform.
Do this exercise with your arms over your chest.
Pelvic Press
Starting position is lying down, knees raised, and feet on the floor. Slowly push down the small of the back against the floor. Do you feel the tension on your lower abdominals? Variations can be done by moving your feet together then moving them apart. Repeat.
As you press into the ground, hold for 5 seconds, but continue to breath slowly and normally.
Pelvic Lift
Same starting position: lie on your back, raise knees, feet flat on the floor, and arms crossed on chest. Raise buttocks slowly. Hold for 5 seconds. Remember to keep legs and knees together. Then lower buttocks slowly. Count to two. Then do again.
Remember to breathe normally through the exercise, in and out slowly.
Dog Stretches
On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)
Repeat the exercise, this time switching legs. For variations, keep your toes pointed as you raise your leg. Then slowly flex the ankle perpendicular to the leg. Maintain this position for 2 seconds. Do again, 10 repetitions for each leg.
Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician. - 15438
The latissimus dorsi are the muscles found on the sides of the body that shape the torso like a triangle. These are the set of muscles that tense as you clench your fists or squeeze a ball.
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.
Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.
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.
As you improve your flexibility and become stronger, you will be able to increase the amount of motions you will be able to perform.
Do this exercise with your arms over your chest.
Pelvic Press
Starting position is lying down, knees raised, and feet on the floor. Slowly push down the small of the back against the floor. Do you feel the tension on your lower abdominals? Variations can be done by moving your feet together then moving them apart. Repeat.
As you press into the ground, hold for 5 seconds, but continue to breath slowly and normally.
Pelvic Lift
Same starting position: lie on your back, raise knees, feet flat on the floor, and arms crossed on chest. Raise buttocks slowly. Hold for 5 seconds. Remember to keep legs and knees together. Then lower buttocks slowly. Count to two. Then do again.
Remember to breathe normally through the exercise, in and out slowly.
Dog Stretches
On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)
Repeat the exercise, this time switching legs. For variations, keep your toes pointed as you raise your leg. Then slowly flex the ankle perpendicular to the leg. Maintain this position for 2 seconds. Do again, 10 repetitions for each leg.
Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician. - 15438
About the Author:
I used to be very unfit. Luckily, I discovered the benefits of exercise early. Since then, I have been on a special fitness workouts which has helped me tremendously. You can learn more about it at http://www.homefitnessinsider.com.
