Anyone who has ever suffered from a major backache knows how central the back is, even in times you might think it isn't important. Even something like squeezing a tennis ball, an action that involves a focus on the fingers, forearm and bicep will involve the latissimus dorsi and other back muscles.
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.
Listed below are some activities that act to target back muscles, in such a way that you are able to both stretch and tone them.
Chest-and-Knee Exercise
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.
Increase the movements in this activity by crossing either arms over your chest.
Pelvic Press
In the same starting position as in the trunk rotation previously discussed, push the small of your back closer to the flat surface you are lying on until you feel some sort of pressure in your lower abdomen. You can further increase the difficulty of this exercise by opening and closing your legs as you go about this exercise.
Hold your back to the floor for 5 seconds. Do not forget to breathe. Inhale and exhale regularly.
Pelvic Lift
Begin as you would with the pelvic press, except this time, you must have your arms crossed above your chest. With your legs and knees kept close together, raise your buttocks off the ground slightly, and hold this position for 5 seconds. Lower it back to the floor slowly and then count 2 seconds before repeating.
It is important to keep your breathing steady throughout the entirety of this exercise.
Dog Stretches
While on all fours, lift your head, and look straight ahead. While lowering your arms, arch your back and hold for 2 seconds. Go back to initial position. Slowly raise your leg, extending it parallel to the floor. Hold this position for 3 seconds. Then go back to starting position. Stop whenever you feel any pain in any part of your body. You will not want to be injured doing this exercise.
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. - 16004
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.
Listed below are some activities that act to target back muscles, in such a way that you are able to both stretch and tone them.
Chest-and-Knee Exercise
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.
Increase the movements in this activity by crossing either arms over your chest.
Pelvic Press
In the same starting position as in the trunk rotation previously discussed, push the small of your back closer to the flat surface you are lying on until you feel some sort of pressure in your lower abdomen. You can further increase the difficulty of this exercise by opening and closing your legs as you go about this exercise.
Hold your back to the floor for 5 seconds. Do not forget to breathe. Inhale and exhale regularly.
Pelvic Lift
Begin as you would with the pelvic press, except this time, you must have your arms crossed above your chest. With your legs and knees kept close together, raise your buttocks off the ground slightly, and hold this position for 5 seconds. Lower it back to the floor slowly and then count 2 seconds before repeating.
It is important to keep your breathing steady throughout the entirety of this exercise.
Dog Stretches
While on all fours, lift your head, and look straight ahead. While lowering your arms, arch your back and hold for 2 seconds. Go back to initial position. Slowly raise your leg, extending it parallel to the floor. Hold this position for 3 seconds. Then go back to starting position. Stop whenever you feel any pain in any part of your body. You will not want to be injured doing this exercise.
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. - 16004
About the Author:
Develop your lower body strength with these 3 amazing lower body exercises that you can find at our home fitness site at http://www.homefitnessinsider.com. Plus discover how you can create your own personal flexibility training that suits your lifestyle.
