Take Care of Your Back

Both cardiovascular exercises and the training of postural muscles (muscles of the spine and abdomen responsible for stabilizing the spine) are essential for a healthy, pain-free back. Unfortunately, even though they are very important and beneficial, back strengthening exercises are too often neglected during gym sessions. Here are three simple ones. Add them to your current exercise routine.

• Caution: if you are experiencing back pain, ask your kinesiologist or doctor if these exercises are appropriate for you.

Exercise 1: Reverse Fly
Target area: Back
Accessories: A Swiss ball and a pair of dumbbells,
How many: Perform two sets of 12 repetitions with a 45-second pause between each.
Execution: With the chest resting on the ball, and arms extended towards the floor (A), raise the arms (horizontal extension) until they are parallel to the floor, squeezing the shoulder blades together at the top of the movement (B).

Exercise 2: Superman
Target areas: Back and lumbar muscles
Accessories: Swiss ball
How many: Perform two sets of 12 repetitions with a 45-second pause between each.
Execution: With the hips resting on the ball, and feet at shoulder’s width (A), extend one arm and the opposite leg with a slight back extension. Alternate sides (B). Avoid this exercise if you have back problems.

Exercise 3: Plank (excellent exercise that is simple to perform, and equally works abdominal and back muscles at the same time, in addition to many other muscles of the body.)
Target areas: Abs and back
Accessories: None
How many: Perform two sets of 30 to 45 seconds or more with a 45-second pause between each.
Execution: Contract the abdominal muscles and keep the legs, torso, and head in good alignment (A). Avoid letting the lower back sag.