Many people tend to overdo it when starting a back strengthening program, resulting in back strain and pain. Back pain caused by doing too much to quickly can be discouraging. It is important to start of right and work up to more difficult exercises gradually. Strengthening the back should not be rushed.
Before doing back exercises, or any other, it is important to warm up the body. You can do this by walking on the treadmill, doing the elliptical, jumping rope or even running on the spot. This will get the blood flowing and the muscles warmed up and ready for the workout.
When doing any and all back exercises, remember to always activate the abdominal muscles first. Do this by couching or blowing out all the air from your body (pull in and tighten your abs). Maintain this throughout your exercises but remember, do not hold your breath.
The first exercise I will cover in this post will be the PLANK. (Check back for more back healthy exercises that you can add to your program)
The Plank: Strengthening exercise for back, abs and neck (also strengthens arms and legs)
Lay on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs. Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, use balance on your knees instead of your toes. Do this exercise regularly. Gradually work your way up from 10 seconds to 20, 30, 40 and so on. If you started from your knees, work your way up to doing the plank from your toes.
In this section, you will find a collection of various exercises as well as tips and information on proper form.