Frequent back pain is a sign of muscular imbalance. Read this article till the end to know the right moves and give strength to your back.
There is a test to check the strength of your back. Stand with your back to a wall, shoulder blades pressed against it. Can you hold this position 5 minutes if not you will need to strengthen your back and core. This can help relieve and prevent back pain and you will improve your posture, too making you look longer and leaner.
Here are four moves to strengthen your back and boost your posture.
First is reverse fly
Procedure to do this exercise: – Stand tall with feet shoulder-width apart, knees slightly bent and back straight. Hold a 5 to 8 pound dumbbell in each hand, with palms facing in, hinge forward at waist. Brace your core, then with elbows slightly bent raise the weights out to the sides and up far as you can squeeze your shoulder blades together lower back down. Do 2 sets of 16 repetitions.
Second exercise is bent-over row
How to perform it: – Holding a 5 to 8 pound dumbbell in each hand, stand your feet hip-width apart and knees slightly bent. Lean forward from your hips ( not your waist),keeping your back flat, dumbbells should be in front of your knees. Pull dumbbells up toward the lower part of your chest, keeping upper arms and elbows next to your ribs. Concentrate on squeezing your shoulder blades together. Lower dumbbells slowly. Do 2 sets of 10 to 12 repeats.
Third exercise is opposite arm and leg reach
How to do it: – Start on all fours. Reach your right arm forward; at the same time, stretch your left leg back and flex your foot. Hold for 5 seconds, then release and repeat using the left arm and right leg. That’s one rep. Do 10 to 15 repeats per side.
Fourth exercise to strengthen back is swan dive
Lie face down, stretch your arms overhead, point your toes, and lift your arms and legs about 6 inches off the ground. Hold for 1 count, imagining your legs being pulled out and back, away from your hips. Next, circle your arms out to the sides and behind you. Exhale and reach your arms toward your toes, palms facing in Hold for 1 count, then bring arms back to starting position and relax entire body to ground. Repeat 6 to 8 times.
