Exercises for Your Back Muscles

Exercises for Your Back Muscles

Exercises for Your Back Muscles

Exercises for Your Back Muscles

Exercise 1: shoulders and tank top workout

  • Starting position: standing with your back straight and tummy tucked, shoulders dropped. Bend your arms, keeping your elbows close to the body.
  • The movement: take two weights (or two bottles of water), put one in each hand and carry out rotations, turning the palms upward as if to open a door. Do the exercise, postural type slowly. Four sets of 8-12 repetitions with a break of a minute to relax and stretch. Inhale when the arms are in front and turn when rotated.
  • The trick: You can maintain a static contraction for a few seconds at the end of the movement.
  • The benefits: working muscles, the infraspinatus and teres minor, help shape the shoulders.

 

Exercise 2: get a mermaid back to wear a strapless dress

  • Starting position: lying face down, forehead resting on the floor and back aligned. Put your hands on each side of the head, so your arms are bent at 90°.
  • The movement: try to take off the hands, forearms and arms as if they were a single block, making elevations up. Think about bringing your shoulder blades towards each other. Do this exercise, postural type slowly. Four sets of 8-12 repetitions with a break of a minute to relax and stretch. Inhale when lean arms and exhale as the climb.
  • The trick: You can maintain a static contraction for a few seconds at the end of the movement.
  • The benefits: working muscles are the rear deltoids, trapezius and media interscapular, all key in getting a mermaid back.

Exercise 3: lumbar work and say goodbye to back pain!

  • Starting position: lying face down, lean on your forearms, knees and fingertips. Keep your back straight!
  • The movement: off knees extending legs without moving your back or buttocks. Keep the alignment of the body, from head to heels. Put the gut contracting your abs. Once you’re well placed, you can lift the right leg. Once supported, raise your right leg. Four, with each leg in the air for 20 or 30 seconds; then rest and stretch.
  • The trick: it is essential not to arch your back
  • The benefits: working muscles lumbar are key in preventing back pain.

Exercise 4: work flexibility back to walk like a panther.

  • Starting position: standing, look at a fixed point and put your feet parallel; then crouch approaching the buttocks toward the heels.
  • The movement: stretch like you want to increase the space between each vertebra. Let the weight of the body to act and get a greater stretch. Then, moving the hips, first one way and then the other. Feel your back gain in flexibility. Four replicates of 15 to 20 seconds each.
  • The trick: to promote relaxation, deep breathes and quietly.
  • The benefits: back to relax muscle tension is released and gains in flexibility.





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