10 Exercises that Target the Back:

Getting Your Back in Shape

 “The whole is more than the sum of its parts.”  You might probably have heard of this before – and it is true.  And this applies as well to training and developing your body, to optimum levels of strength and conditioning.

Concentrating your efforts on exercising the major muscle groups, like the back, chest and leg muscles, will provide you with a strong core. Having a strong core will mean having a solid body foundation – giving one a lean and firm body. Exercising these big muscles would also hit those smaller muscles around – with this, you get to hit two birds with one stone. 

Having built a strong core, one can always proceed on defining further and develop the smaller muscles.  There are exercises that would specifically do this and work on a particular muscle alone.

The weakest link

One can also then put more special attention to the body part that one feels is the weakest.  Do exercises that specifically strengthen this muscle.  For our case here, this muscle that needs our due attention – are the back muscles. 

Exercising the back muscles properly, will keep that body part healthy – with the hope that it will be strong to take on the demands it will be subjected to take, and still come out healthy and well at the end of the day.

Before You Forget

Never fail to consult your doctor with regards to any exercise regimen you are planning to take – no matter how light it may seem.

There may be some types of exercises that are not fit for you.  Usually, flexibility exercises as yoga, or a lighter aerobic exercise as tai chi, would seem to be more suited for those who are older and to those who may not be fit to take on weight training and full aerobic workouts.  Though one should also note, that weight training and aerobic workouts have milder versions and may be adjusted to one’s fitness levels – one has just to consult with a professional fitness expert.

Again, always ask for a medical clearance before embarking on any exercise program – especially if you have a history of injuries, or may still be in the process of full recovery, experiencing pain, and under rehabilitation.

Exercise Regimen Basics

If you are already on an exercise regimen, you probably already know how many sets you should do for a particular exercise, how many repetitions in a set, and how many times in a week you do it - to hit a particular body part or a specific set of muscles.  It will also probably include how you will increase the intensity of your exercises as you go stronger and in better condition.

Raising the Intensity Level

·        For Strength Training

This is usually done by increasing the weight involved or by increasing the number of repetitions in a set.  Also, by minimizing the rest period in between sets, will also increase the intensity level of your exercise. 

For our case however, where the condition of our back is considered, one should be more inclined, if one intends to increase the intensity level of the exercise, on increasing repetitions, rather on the load or weight.

Keep in mind, that by increasing the load or weight, the back muscles will be subjected to more stress, and may bring more harm than good.

Especially if one has had previous injuries on the back, one must always be careful in increasing the weight, as this may revive the old injury, and may cause to make it even worse – and lead to further injury either to the back muscles or to the bone structures.

Always ask for guidance from a physical fitness expert on how to properly go about increasing the intensity level of your exercise program – that fits your case, and current back condition.

·        For Aerobic Exercise

In this setting, the intensity is raised by increasing the pace of the movement and by doing an exercise in a longer period of time.

Also, there are aerobic exercises that require less banging of your joints.  For example, walking is a lighter exercise as compared to skipping rope or to jogging. 

Depending on your current state of physical conditioning, you may want to consider going light at first.  As you become stronger, you can then do more – but always make sure to progress gradually. 

There is no hurry on going to higher intensity exercises, if it means risking injury to you.  Always put your safety first, and be always on the safe side.

·        For Flexibility Exercises

For flexibility exercises, and this includes yoga workout – higher intensity training would relate to the degree of stretching being done and the time period you will hold the stretch.

The back exercises for this case must be done slowly and carefully. Like any other exercise programs, one should start out slowly and gradually increase the back muscles’ flexibility and mobility by stretching a little further, and holding the pose a little longer – but all these under the guidance of an expert or a qualified trainer for this type of exercise. 

Warm Up and Cool Down Guidelines

You must also remember to do a warm up before any stretching exercise will be done as you might injure yourself if you do so with cold muscles. Warm up for around 5 to 10 minutes of light cardio.

After a workout, do some cool down exercises and some more stretching.  Always remember when stretching, to do it carefully and avoid bouncing.  Hold the stretch until a gentle pull on the muscle is felt. 

Some Exercises That Hit The Back

Below are a few of the strength training, aerobics and flexibility exercises that are available for one who wants to tone and strengthen his or her back. 

Some basic execution guide are given for the exercises below, however, you should always check with your fitness trainer on the appropriate execution technique you should use for your case.

1.      Lat Pull-down

·        This involves the use of the lat machine

·        After choosing the appropriate weight on the stack, grab the bar using an overhand grip with about shoulder width apart.

·        Make sure that your thighs are beneath the bracing pads.

·        Lean back slightly, and pull down the bar to your upper chest.

·        Carefully return the bar to original position.

·        Note: The grip may be varied for this exercise: a.) wide grip, b.) neutral grip, c.) reverse grip

2.      Shrugs

·        This may be done with a dumbbell or a barbell.

·        Dumbbell shrugs:  Stand up and hold a pair of dumbbells at arms length on your sides – with palms facing the body.  Position your feet shoulder width apart.  Have your knees slightly bent.  Keep your head straight and the chin tucked. Then slowly shrug your shoulders up toward your ears.  Then return to normal position. 

3.      Pull-up / Chin-up

·        These exercises may not be for everyone as these are hard to do.

·        Pull-ups have the palms turned away from the body, while chin-ups have the palms turned toward the body.

·        Pull-ups:  Grab the chinning bar with palms turned away from the body and at shoulder width.  Hang with your legs bent and your feet crossed.  Then pull yourself up.  Then slowly lower yourself.

4.      Swimming

·        This is non-weight bearing aerobic exercise that would be good for strengthening the lower back, pelvic floor and the abdomen.  In fact, almost all the major muscles are involved with this exercise.

5.      The Cat Stretch

·        Position yourself on the floor – with your hands and knees supporting you.

·        Arch your back carefully towards the ceiling – similar to how a cat would do it.

·        Continue with the arching until a gentle stretch is felt in your back portion.

·        Then hold it for around 10 to 15 seconds, then return to start position.

6.      The Spine Twist

·        Lying comfortably on your back, place your right foot on your left knee.

·        With your left hand, carefully pull your right knee towards the floor while keeping the left arm straight out, and the hips & shoulders on the floor.

·        Hold it for around 10 to 15 seconds.

·        Then return to the normal lying position

·        Proceed with the other side

7.      Prone Extension

·        Lie with your stomach flat on the floor.

·        Push up and extend your elbows so that your arms become straight with your trunk being lifted off the floor and your legs straight out

·        Hold for around 5 seconds.

·        Return to start position.

8.      Pelvic Lift

·        Lie with your back on the floor.  The knees here are bent and your feet are flat on the floor.

·        Slowly lift up your bottom by pushing with your feet.

·        Hold for around 10 seconds

·        Then return to start position.

9.      Hip Rolls

·        Lie with your back on the floor. The knees here are bent and your feet are flat on the floor.

·        Turn your head to the left side and let your knees fall down on the right side by the rotation of your trunk.

·        Hold for around 5 seconds.

·        Return to start position.

·        Do the same for the other side.

10. Standing Back Stretch

·        Stand straight with feet shoulder length apart

·        Place your hands on the back of your waist

·        Slowly stretch backward

·        Hold this stretch for around 5 seconds.

·        Return to normal position.

Strong Back Muscles

One must make the conscious effort of making the back muscles strong.  Doing so will lessen the chances of having back pains and back injuries.  The right exercises will make your back healthy and in good condition.  The back exercises, especially those that involve stretching will also help provide relief and reduce the backaches one may be currently experiencing.  So target your back muscles to drive the back pain away.