Exercise Atlas – Back

Due to the fact that the muscles in the back area belongs to the large muscle group w This article will feature four exercises, not what it has been like so far place three. An additional “original” exercise has been scheduled for made with a straight barbell, however, it can be easily replaced with dumbbells.

Exercise and back diseases

Before describing the exercises involving the muscles in the area of ​​the back, I would like to point out that the exercises presented below are not a substitute for properly selected exercises rehabilitation and corrective. Therefore, they should not perform them (without prior consent of a doctor or physiotherapist) people who suffer from different diseases of the back and spine, as well as defects in posture. I do, however emphasize that the systematic implementation of the exercises below is excellent preventive and compensatory action. For this reason, it is advisable to make them regular performed by both manual workers and the majority of people spend their days at the desk.

Exercise with a load on your own body

1. Lie on your stomach. Simple hands place on the ground in front of you over your head. Straighten your legs, twist your toes, face point towards the floor.
2. Bend your torso backwards by tilting the torso up. When moving, straight hands are to break away from the ground. As you bend your torso backward, look forward. Do it exhale at the end of the backward tilt.
3. Return to the starting position by bending the torso forward. Inhale during the final lowering phase torso to the starting position.

Exercise with elastic band

1. Fold the elastic band in half, a then attach its center to the wall or door at the height of the cage thoracic or higher. Grasp one end of the elastic band with each hand. Kneel in front of the wall holding the elastic band in your hands. Straighten your arms and hold them above your head slightly in front. Place your palms close together and point your fingers inwards. Straighten the torso, look forward.
2. Bring your hands to the chest thoracic. Keep your elbows close to your body as you move. In progress of the movement, push your chest forward, bend your back so that it is concave. Breathe out at the final stage of drawing your hands to your chest.
3. Return to the starting position by extending the arms. Breathe in at the final stage of straightening your arms.

Exercise with a dumbbell

1. Stand with your feet apart, put your feet on hip width. Lean your torso slightly forward, support it with your left hand chair or wall. Grasp the dumbbell with your right hand. Lower your right shoulder so that it was just below the left shoulder. Look forward.
2. Pull the dumbbell to your side torso to armpit area. While moving, bring the elbow backwards (behind the back) leading as close to the torso as possible. Keep your torso still while making the movement – keep your back concave. Breathe out at the final pull stage dumbbells to the trunk.
3. Return to the starting position by lowering the hand on the same line. Inhale at the final stage lowering the dumbbell. After you have completed the planned number of repetitions with your right hand repeat the exercise with the left one.

Exercise with a barbell (dumbbells)

1. Stand in your legs. Grab it the end of the barbell * with an overhang, the handle should be slightly wider than its width shoulders. Raise the barbell to your knees. Tilt the torso slightly forward, back keep concave. Look ahead.
2. Pull the barbell against your stomach. While moving, bring your elbows backwards as close to your body as possible, a Pull your shoulder blades towards you. Keep your torso leaning forward and your legs at all times slightly bent at the knee joints. Breathe out at the final stage pulling the barbell to the stomach.
3. Return to the starting position by lowering the hands. Inhale at the end of lowering the barbell.

* Tip 1: If you do not have a straight bar, then the above you can do the exercise with dumbbells.

Other articles in this series:

Exercise Atlas – introduction and warm-up

Exercise atlas – arms (biceps)

Exercise Atlas – arms (triceps)

Exercise Atlas – Chest

Abdominal exercise atlas

Exercise Atlas – Shoulders

Atlas of exercises – buttocks

Exercise Atlas – Thighs

Calf Exercise Atlas

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Damian Yefremienko Coach

Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies

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