I received an e-mail from an exercise participant who asked me to present some "at home" back exercises and I am pleased to do so. The training area of the back involves what is known as the risk benefit ratio. There is a variable degree of risk from person to person in exercising the back region. However, there is a great benefit to conditioning the lower back, as well.
There are two trainable sides to the waistline, the front (or abdominal) side and the back (or lower back side) of the waistline.
Of these two sides, the abdominals by far receive the most attention. From Ab Rollers to you name it, there is an array of products and information for the abdominal side of the waistline. But what about the back of the waistline? It's no secret that many individuals need physical attention and overall back health. Your back will either be the weak link or a strong link to overall spinal wellness. Now, as for the appearance of your waistline? You may wonder if training the lower back helps. Well, a tight waistline has 360 degrees, so let's get started!
Please consult a physician before starting this or any exercise program.
Bent Lateral Raise
Do 2 to 3 sets of 12 to 20 repetitions.
Level One: Rear shoulder, shoulder blades and mid-upper back.
Use a light weight of 2 to 10 pounds. Your back should be flat as you bend forward. Stay in this bent position throughout the exercise, this will allow you to isolate the upper back and rear shoulders. The back of your hands should directly face the ceiling as you lift up. Move in a controlled pulsing motion. As always, exhale each and every time the weights go up.
Alternating Back Extensions
Complete 2 to 3 sets of 6 to 16 reps. One rep is counted after you have alternated the lifting of both sides.
Level Two: A total spine focus.
Extend your arms and legs as far as they'll go. Keep both arms and both legs parallel to one another. Keep your head facing the ground. (Place a towel under your head.) Lift your opposite arm and leg at the same time. Lift and lower in a controlled motion, then switch sides. Exhale each time you go up and inhale each time you go down.
Airplanes
Start with 6 to 8 reps and work your way up to 12 to 18 reps. Do 2 to 3 sets of the airplanes.
Level Three: An advanced total spine focus.
Stretch your limbs away from the body as with the alternating back extension. Now, allow your arms and legs to move apart, about 2 to 4 feet. Keeping your arms and legs farther apart will allow for stability for the dual lift about to take place. Be sure your head and neck stay in alignment as you lift off the floor with "all fours." Do not tilt your head back as you lift. This will restrict blood flow to the brain and is not a good spinal position for the neck as you contract.
Because of the risk benefit factor in training the lower back, I don't recommend pushing your back muscles to a high fatigue point. High fatigue points are at an 8 to 9 on a scale of 1 to 10. Muscles like the arms and legs are great areas for reaching a high fatigue point and getting an intense burn. The back exercises shown should be kept at a 6 or 7 (on a scale of 1 to 10) by the time you reach the end of the repetition.
Finish each exercise with a good stretch. Try this simple and effective general back stretch after each of the exercises shown.
Breathe through the stretch and hold for approximately 45 seconds. Do not bounce.
If you have not been exercising much in the past, start with the first of the three levels. Give your back 2 to 3 weeks before going to the next level. Once you go to the next level, you should still do the previous levels as a good warm up. These exercises should be completed 2 to 3 times per week.
There you have it! Keep up the good work and enjoy a healthy back.
