Fitness Guide - Back Flexibility and Strength Exercises
We never really know how often we use our back and back muscles until we have injured them. That is when we figure out that even the simplest of tasks often require us to use our back and back muscles. The back muscles help up with coordination as well as speed.
The back and back muscles play a very important role in not only our everyday lives but also when we play sports or even do exercises. It is very important that we take good care of our entire body, this includes our back. It is vital that you stretch your back muscles before you begin exercising just as you would any other body part before you began to work on it.
By stretching your back muscles before any exercise routine you will be not only building up your muscles you will also be safeguarding them from injury. You use your back in almost all exercises that you perform. All of the limbs off of your body require some type of strength and movement from your back.
There are some fairly easy exercises you can do to assist in building up your back as well as stretching your muscles in your back. The majority of these exercises require you do them on a firm surface. However if you use a hard surface for these exercises you could end up feeling some discomfort that is unnecessary. If the surface you are using is too hard you will e putting to much pressure on your bones which in turn causes the discomfort.
Knee to Chest
Try laying on your back while you are holding one of your thighs from the back of the thigh. The leg you are not holding should remain flat on the surface. Slowly begin to pull the thigh toward your upper body. To add a little variation to this exercise you can flex your foot by pointing your toes to the ceiling and then pointing it straight forward. You should feel a little pull in your lower calf muscles when you are doing this. Do this as you are stretching each leg. Hold the stretch for around five seconds each time, repeat for about ten to fifteen reps. Switch legs and begin again.
Rotations
This is another fairly simple exercise. Simply begin by laying on our back with your knees together and elevated. Your feet should remain on the floor. Now your arms should be flat on the floor with the palm of your hands facing in a downward position. Once you are in the right position you can begin to lift your feet and slowly move your knee towards the left and then to the right. After some time doing this exercise your flexibility will be much better. As you become more flexible you will notice you can move your knee further to the ground without causing discomfort. With continuous effort soon you will be able to touch the ground with your knee.
Pelvic Lift
To properly do a pelvic lift you should be laying flat on you back with your knees in the air as your feet are on the floor. Cross your arms over your heart while your legs and knees remain touching. Slowly lift your bottom slightly off the flat surface and hold this position for five to ten seconds. Slowly go back to your original position for a few seconds and then repeat.
Fitness Exercises
Fitness Guide – Basic Stretching Exercises for Any Sport
Fitness and Exercises Guide – How to Avoid Workout Injuries
Warm-Ups Routine Before Exercising and Workouts
Fitness Guide - Upper Body Exercises
Fitness Workout - Leg Exercises
Fitness Guide - Abdominal Exercises, Benefits and Limitations
Fitness Guide - Flexibility Training Exercises
|
