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Take Care of Your Back

October 1, 2012 - By Karine Larose, M.Sc.

Temps de lecture 2 minutes

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 to take care of your back.

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

3 exercises to integrate to take care of your back

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.

Take Care of Your Back is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2012

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