Keep Back Pain Away With These Exercises
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by: KatWendersen
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Word Count: 618
Date: Sun, 8 Feb 2009 Time: 8:55 AM
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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 lats are the large 'side' muscles that make a man triangle-shaped. To demonstrate how they are used during squeezing a tennis ball, try it! You'll quickly feel a tensing of the muscles on the side of the arm you use. It's especially noticeable if you have back pain.
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 and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle - first pointing the toe, then pulling it back toward the knee - at the same time as you stretch the leg.
Each position should be held for about 5 seconds before switching to the other leg. Repeat 10 times.
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.
Alternate the action by crossing your arms over your chest, then repeat.
Pelvic Press
Starting position is lying down, knees raised, and feet on the floor. Slowly push down the small of the back against the floor. Do you feel the tension on your lower abdominals? Variations can be done by moving your feet together then moving them apart. Repeat.
Keep the small of your back pressed onto the ground for 5 seconds before releasing and returning to your normal position.
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.
Do not forget to inhale and exhale as you do the exercise. Breathe normally.
Dog Stretch
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.
Switch legs and repeat. Vary the exercise by extending the leg with toe pointed, then flex the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 reps for each leg.
It is important to remember that should you feel any pain from doing these exercises, you should stop immediately and talk to your doctor.
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.
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