Exercises To Strengthen Your Back

A proper back is a very big deal to ask for. Even after sitting on right postures, appropriate loading, and avoiding continuous stress etc, you may still complain of a sore lower back or aching shoulders. You might now even realise but your back might be not in the proper shape.

It is very important to have a strong and straight back. This imporves your body's posture and also prevents unwanted back pain. There are many ways of strengthening your back. For example, following some particular exercises will do wonders to strengthen your back. Here are the best exercises that strengthen your back.

Exercises To Strengthen Your Back

Stand back erect against a wall and try touching your heels, buttocks, back of your shoulder and back of your head touching the wall. If you can stand for 30 seconds or more without feeling inconvenient or stressed, you probably have a proper posture and the foundation for a strong back.
You need not undergo this ordeal if you already complain of a sore back and aching feet.

Acknowledging the inconvenience
It would be surprising for you to know that your workout starts with abdominals when you need to strengthen your back. The above exercise ensures how much of the tummy load your back is able to support standing erect. Your potbelly is the root cause of your back problems. An extra pound of belly flesh exerts almost ten times the load on the lower and middle back.

Irrespective of the type of exercising you prefer in the gym, at home or open air, use this overall contraction technique which works on the abdominals and the back as well.

Pull up all the muscles in the pelvic region inwards and upwards. Include the muscles of you excretory organs as well. (Known as Moolaadhara and Uddiyaana Bandha in Yoga terminology). Pretend as if you are stopping during urinating. Breathe normally and do not do stop your breath. This is an excellent starter for your back workout.

For those of you who prefer indoor workout, here are a couple of easy yogic poses(Asanas). A minimum of 2 minutes and maximum of 4 to 6 is recommended in each pose. Do not stop breathing normally during these poses.

Sit erect on the floor with your lower legs bent at the knees and body weight entirely on your ankles. Support with a pillow or bolster below your ankles. Do not lean forwards. (Vajrasana)

Kneel down and reach your feet with your palms on your soles. Push you abdominal region forwards. (Ustrasana)

Stand erect and bend waist onwards. Try to reach the floor or your toes with your fingers (Uththaanasana).

Sit on the floor with legs stretched outwards. Bend forward waist onwards. Ensure your back bone is not a part of the bend. Keep it as straight as possible. Push your tummy and chest towards the upper thigh. Depending on your flexibility try to touch your forehead, nose or chin to the knee. (Paschimmothaanasana).

Lie down on the floor on your back. Push your palms behind your back. Try and lift your entire body supported by your palms and feet. This is the prime treatment you can give to your entire body and IT takes care of your tummy and back simultaneously. (Chakrasana)

The gym lovers can try these
Using the pronated and the supinated gripping, perform the bent over rows for at least 4 sets of 12 repetitions each. Keep your body at 45 degrees to the ground.

Pull ups, for beginners is effective for overall body shaping and trims both tummy and stretches your back.

The older you grow the more the gravity pull on your back. You tend to stoop downwards. An erect pose and right footwear are equally important. A strong back is a natural compliment for a trim tummy.