Physical exercises to strengthen the muscles of the back and spine. Exercises for a healthy back at home. Preparing for back muscle training

Lower back pain is one of the most common problems, which, according to statistics, affects every third adult. If you do not deal with pain in the back and lower back in time, you can subsequently earn serious spinal disease . We offer you a selection of effective exercises for lower back pain to relax and strengthen muscles, as well as to increase flexibility and mobility of the spine.

Lower back pain: what causes it and what to do?

Most common cause The occurrence of lower back pain is a sedentary lifestyle and poor development of corset muscles, which are not able to support the spine. In addition, the cause may be various pathologies, excessive stress, or simply a sudden awkward movement that provoked pain. Most of these problems can be neutralized with lower back exercises.

What can cause lower back pain:

staying in one position for a long time;
weak back and core muscles;
excessive loads or non-compliance with exercise technique;
hypothermia of the body;
rachiocampsis;
osteochondrosis;
large excess weight;
improper diet and vitamin deficiency.

To prevent lower back pain from becoming the cause of serious problems with the spine, it is necessary to: special exercises for the lower back , which will help relieve discomfort, reduce pain, improve the health of the body and serve as a good prophylactic. It is not for nothing that the basis of rehabilitation after back injuries is physical therapy and gymnastics for the spine.

Why it is useful to perform exercises for the lower back:

Are decreasing painful sensations in the lower back due to stretching and relaxing the muscles
Strengthens the spine and increases its flexibility
Blood circulation increases, which saturates the joints and vertebrae with nutrients
Strengthens the corset muscles that support the spine
Posture improves
Improves the functioning of the heart and lungs
Hormonal levels are normalized
The risk of hernia, osteochondrosis and other pathologies is reduced
Improves the functioning of the pelvic and abdominal organs

A set of exercises for lower back pain should include: muscle stretching exercises Andmuscle strengthening exercises . During exacerbations, tension is observed in the muscles, so first of all they need to be relaxed - for this, a stretching routine is performed (traction) muscles. To prevent lower back pain, it is necessary to strengthen the muscles. When strengthening the back muscles, the load on the spine decreases, since a significant part of the load is taken on by the muscle corset.

Rules for performing exercises for the lower back

1. Do not force the load and overload the lower back with exercises in order to achieve the goal faster. Start with light loads, gradually increasing the duration of exercise.

2. Exercises for the lower back should be done with the load and amplitude that is comfortable for you. Do not make sudden jerks or movements while performing exercises for the lower back, so as not to aggravate the problem.

3. One or two workouts will not help solve the problem; try to perform a set of exercises for the lower back on an ongoing basis. It will be enough to train 3 times a week for 15-20 minutes.

4. If you have a cold floor or outside the window cold weather, then dress warmly and lay a rug or blanket on the floor so as not to chill your lower back.

5. Perform exercises on a hard surface: a bed or soft mat will not work. During exercises lying on your back, your lower back should be pressed to the floor.

6. Don’t forget about breathing while performing a set of exercises for lower back pain. The training should be accompanied by deep, even breathing; perform each static exercise on 7-10 breathing cycles.

7. If during some exercises you feel discomfort in the lower back or spine, then it is better to skip such exercises. If during the exercise you feel acute pain, then in this case it is better to stop training altogether.

8. You should not perform the proposed set of exercises for the lower back during pregnancy, after a spinal injury or with chronic diseases. In this case consultation with a doctor is required.

9. Remember that if you have any chronic illness, then a set of exercises for the lower back must be selected individually. For example, for scoliosis, exercises to straighten the spine are indicated, and for osteochondrosis and hernia, exercises to stretch it.

10. If discomfort in the lumbar region does not go away within a few weeks, consult a doctor. Lower back pain may be a sign of a serious illness. The sooner you begin the treatment process, the easier it will be to avoid irreversible consequences.

Exercises for lower back pain: stretching

We offer you stretching exercises for the lower back muscles, which are suitable for eliminating painful spasms and as a preventive measure. Stay late in every pose20- 40 seconds , you can use a timer. Remember to do exercises on both sides, right and left. If any exercise gives you discomfort or pain, then interrupt it; the workout should not bring discomfort.

From a position on all fours, move your buttocks back and up, stretch your arms, neck and back in one line. Imagine that your body has formed a slide: try to make the top higher and the slopes steeper. You can simplify the position a little by bending your knees and lifting your heels off the floor.

Allie The Journey Junkie

Take a lunge position, lower the knee of one leg to the floor and take it as far back as possible. The second leg forms a right angle between the thigh and shins. Stretch your arms up, feel a pleasant stretch in your spine. Hold this position and then move into pigeon pose.

From the lunge position, lower yourself into pigeon pose. Cover the left heel with the right pelvic bone. You can deepen the position by moving your left shin slightly forward. Pull your pelvis towards the floor. Place your forearms on the surface or lower your body to the floor or pillow - take a comfortable position, focusing on your flexibility.

After pigeon pose, return to a low lunge and repeat these 2 exercises on the other leg. You can use yoga blocks or books:

To perform this very effective lower back exercise, sit in a sitting position with your legs extended in front of you. Cross your leg over your hip and twist your body in the opposite direction. This exercise not only allows you to stretch the muscles of the back and lower back, but also the gluteal muscles.

5. Seated bends

Remaining in the same position, gently lower your back towards your feet. It is not necessary to make a full fold; it is enough to just slightly round your back to stretch the spine. In this case, it is advisable to lower your head on some support. You can bend your knees or spread your legs slightly to the side - choose a position that is comfortable for you.

6. Bending in the lotus position

Another very useful exercise for lower back pain is bending in the lotus position. Cross your legs on the floor and bend first to one side, holding for 20-40 seconds, then to the other side. Try to keep your body straight, your shoulders and body should not move forward.

7. Leg raise with a strap (towel)

Now let's move on to a series of exercises for the lower back while lying on the floor. Use a strap, tape, or towel to pull your straight leg toward you. During this exercise the back remains pressed to the floor, the lower back does not bend. The other leg remains straight and lies on the floor. If you cannot keep your leg extended and pressed to the floor, you can bend it at the knee. Stay in this position for a while and move to the other leg.

By analogy, perform another effective exercise for the lower back. Lying on your back, bend your leg and pull your knee toward your chest. When doing this simple exercise The lumbar muscles are stretched very well and painful spasms are reduced.

9. Bent leg raise

This fitness exercise is very often used to stretch the muscles of the buttocks, but it is suitable for stretching the lumbar muscles the best way. Lying on your back, bend your knees and lift them so that your hips and body form a right angle. Grab the thigh of one leg with your hands and place the foot of the other leg on your knee. Hold this position. Make sure your lower back is pressed firmly to the floor.

Another nice relaxing exercise for the lower back is the happy child's pose. Lift your legs up, bending your knees, and grab the outside of your feet with your hands. Relax and stay in this position. You can sway a little from side to side.

Now let's move on to an exercise for the lower back, which involves twisting the spine. Lying on your back, turn your arms and crossed legs to one side. The body seems to form an arc. In this exercise, a large amplitude is not important; you should feel a slight stretch in the lumbar spine. Hold this position for 30-60 seconds and turn to the other side.

12. Lying Back Twist

Another very useful and important exercise for the lower back, which will help relieve pain in the sacral area. Lying on your back, slowly rotate your pelvis and move your leg to the side, throwing it over the thigh of the other leg. The lower back comes off the floor, but the shoulders remain on the floor.

Another simple exercise for lower back pain. Lie on your stomach and move your leg bent at the knee to the side. The other leg remains extended, with both legs pressed to the floor.

Get on your knees and spread your legs to the side or close them. Exhale and slowly bend forward between your thighs and lower your head to the floor. This relaxing lower back exercise will make your entire body feel lighter, especially your back. This is a resting pose, you can stay in it even for several minutes.

You can also turn first to one side, then to the other, this will help to better stretch the lumbar muscles.

Lie on your back again and place a small pillow under your hips and knees, with your feet touching the floor. Relax in this position for a few minutes.

Exercises for lower back pain: muscle strengthening

Thanks to the proposed exercises, you can improve the mobility of the spine and get rid of discomfort in the lumbosacral region. In addition, you will strengthen your muscle corset, which will be an excellent prevention of lower back pain. Therefore, if you are often bothered by lower back pain, be sure to take note of these exercises. Please note that it is not recommended to perform exercises to strengthen muscles during exacerbations.

The cat is one of the most useful exercises for the lower back and back in general. As you exhale, round your back, push your shoulder blades as high as possible and draw in your chest. As you inhale, bend well in the lumbar region, pointing the top of your head towards your tailbone, and open your chest. Perform 15-20 repetitions.

Here and below, photos from the YouTube channel are used: Allie The Journey Junkie

In a standing position on all fours, while inhaling, we stretch our leg back, and while exhaling, we group ourselves, pulling our forehead to our knee. Try not to touch the floor with your foot. Perform 10-15 repetitions on each side.

3. Raising arms and legs on all fours

Remaining in a standing position on all fours, grab the opposite leg with your hand and bend at the lumbar region. The stomach is tucked, the muscles of the buttocks and legs are tense, the neck is free. Stay in this position for 30 seconds, maintaining balance.

Get down on your stomach and take a lying position. Bend your elbows and spread them to the sides. Lift your body up, lifting your chest off the floor. Try to lift your body while keeping your neck neutral. Hold in the upper position for 5-10 seconds and return to the starting position. Complete 10 reps.

A similar exercise to strengthen the lumbar region, only in this version the hands are behind the head, which complicates the position. Both of these lower back exercises are variations of hyperextension, but without the use of additional equipment. Also do 10 reps.

Remaining in a lying position on your stomach, alternately lift your opposite arms and legs up. Movements of the arms and legs should be as synchronous as possible. Linger in emergency situation for a few seconds, try to perform the exercise efficiently. Do not mechanically swing your arms and legs. Repeat the exercise on each side 10 times.

Take your hands back and clasp them together. At the same time, lift your shoulders, chest, shins and knees off the floor, forming an oblong boat with your body. The exercise is not easy, so first try to hold this position for at least 10-15 seconds. You can do several short approaches.

While lying on your stomach, move your arms back and grab your feet with your hands. The thighs, stomach, chest and forehead remain on the floor. Keep your shoulders away from your ears and don't strain your neck. Stay in this position for 20 seconds.

You can also do this version of this exercise for the lower back while lying on your side:

While lying on your stomach, lift your shins up and lift your knees off the floor. Grab your ankles from the outside with the same hands. Bend over as much as possible, lifting your hips and chest off the floor, placing your body weight on your stomach. Imagine that your legs and torso are the body of a bow, and your arms are a stretched bowstring. This exercise for strengthening the lower back is quite complex, so you can gradually increase its amplitude and execution time (you can start with 10 seconds).

From a lying position on your stomach, lift your body, leaning on your forearms and bending in your lower back and thoracic back. Stretch your neck, lower your shoulders, relax your neck and aim the top of your head up. Hold the position for 20-30 seconds. Sphinx pose also helps improve your posture.

If you are uncomfortable doing this exercise or have lower back pain, you can do Alternative option with pillows:

From a lying position on your stomach, lift your body, leaning on your hands and bending in your lower back and thoracic back. Straighten your arms, stretch your neck, aim your head up. Stay in the cobra for 20-30 seconds. You can spread your arms wide, this will make it easier to maintain the position. If you feel discomfort or pain in the lower back, do not perform this exercise.

Take a lying position on your back, legs bent at the knees. Lift your pelvis up, tensing your stomach and buttocks. Hold in the upper position for 5-10 seconds and return to the starting position. This exercise is useful not only for the lower back, but also for strengthening the buttocks and abs. Repeat the bridge 15-20 times.

13. Table pose

Table pose is another effective exercise for the lower back. Take a table pose and stay in this position for 20-30 seconds, repeat in 2 sets. Please note that the hips, stomach, shoulders, and head should be on the same line. The shins and arms are perpendicular to the body. This exercise also opens up the shoulder joints well.

An excellent strengthening exercise for the corset muscles is the plank. Take a push-up position, your body should form one straight line. The arms are positioned strictly under the shoulders, the stomach and buttocks are tucked. Stay in this position for 20-30 seconds. You can repeat the exercise in 2-3 approaches.

From the plank position, assume the “low plank” position – supporting yourself on your forearms. The body maintains a straight line, the buttocks do not rise up, the back remains straight without bends or deflections. Stay in this position for 20-30 seconds. You can also repeat the exercise in 2-3 approaches. After completing the planks, lower yourself into child's pose and relax for 1-2 minutes.

Thanks again to the YouTube channel for the images. Allie The Journey Junkie.

7 videos for lower back pain in Russian

We offer you a selection of videos for the back in Russian that will help you get rid of lower back pain at home, strengthen the back muscles, restore lost mobility of the spine. The workouts last from 7 to 40 minutes, so everyone can choose the right video for lower back pain.

1. Improvement of the lumbosacral spine (20 minutes)

2. Exercises for the lower back (7 minutes)

3. How to get rid of lower back pain and strengthen it (14 minutes)

4. Restoration of functions in the lumbosacral region (17 minutes)

5. Exercises for the lower back (40 minutes)

6. Mini-complex for the lower back in the subacute period (12 minutes)

7. Exercises for the lumbar spine (10 minutes)

In addition to the presented exercises for the lower back effective means for the prevention of back pain are Pilates workout . Pilates helps strengthen the postural muscles that support the spine, which will help you avoid back problems.

Be sure to check out:

Often, in pursuit of a slim figure, people pay all their attention to getting rid of fat deposits, completely forgetting that getting slim is not enough to get rid of fat.

Muscle tone is also of great importance: elastic muscles make the figure fit and attractive, even if the weight is slightly higher than ideal.

Everything is good in moderation

Muscle tone is the degree of muscle elasticity. Normally, all the muscles of the human body should be elastic and elastic, but a sedentary lifestyle makes its own adjustments: for many, the muscles are weak and lethargic.
This problem is not as harmless as it seems at first glance. Weak, flabby muscles increase stress on the joints and spine, resulting in pain in the back and limbs. From an aesthetic point of view, the lack of muscle tone also does not make a person look good: even if such a person does not have excess weight, it looks thick and doughy.

The muscles should be toned, but they should not be constantly tense. Excessive tension causes no less harm to the body than excessive relaxation. It’s not for nothing that athletes are taught to relax their muscles - this helps to achieve better results. In particular, runners specifically learn to relax muscles that are not involved in running, since excessive tension in the muscles of the back, chest and arms prevents them from working correctly with their legs and, accordingly, reduces their speed.

Absolutely any human motor activity is the alternating work of different muscle groups. While some muscles (for example, flexors) work, others (extensors) rest. But at the same time, the resting muscle groups, which have some elasticity, provide a certain resistance to the working muscles. This resistance is weaker the more relaxed the muscles are.

The ability to relax muscles allows you to avoid fatigue during monotonous activities, reduces the likelihood of neuroses and dangerous cardiovascular diseases such as hypertension. It would seem that harmless tension in the muscles of the neck and shoulder girdle, which a person himself does not always notice, can cause serious headaches.

The art of relaxation

At first glance, there is nothing difficult about relaxation, but in fact, muscles often do not relax completely even during sleep. Muscle tone depends on their tension.
Thus, to relax a particular muscle, you should take a position in which the muscle shortens slightly. For example, it is best to relax your biceps by placing your forearms, bent at the elbows, on your knees. The triceps (triceps muscles of the shoulders) relax best if you simply lower your arms freely down.
However, it is impossible to relax the biceps and triceps at the same time - these muscles are, in fact, antagonists: when one of them is relaxed, the other is tense, and vice versa.
Therefore, for complete relaxation, you should take an intermediate position so that all the muscles of the torso and limbs tense approximately equally.

The ability to assess the degree of muscle tension does not come immediately; at first, it is better to seek help from a specialist who will help you take a relaxed position and eliminate muscle “tightness” (for example, through massage). Massages, as well as warm baths, are ideal for relaxing muscles - it is not for nothing that these procedures are highly recommended after intense physical activity.

The best way to relax your muscles is with special exercises. Sometimes it can be difficult to relax. In this case, experts recommend straining your muscles as hard as you can - after that, relaxation will come on its own.
This method is sometimes called "paradoxical" because tension is necessary to achieve relaxation. It is advisable to perform relaxation exercises before bedtime - after them the body rests most fully.

Muscles are toned

Weakening of muscle tone, “flabbiness” of muscles - common problem in middle-aged people. The muscles of the abdomen and back are the first to lose tone, as a result the figure becomes less slender, posture deteriorates, and over time the internal organs, deprived of the support of the muscular corset, sag, resulting in problems with digestion.

How can you help your muscles always be in good shape? This is achieved in a simple way, proven over centuries: physical activity. Regular physical exercise for all muscle groups will help keep muscles toned, and the results will not be long in coming: the body will look slimmer, back and joint pain will go away, bone density will increase, which means the likelihood of osteoporosis will decrease.

Training to strengthen muscles and improve their tone should not be confused with exercises aimed at burning fat and getting rid of excess weight.
On the contrary, the weight may even increase slightly, because the muscle tissue itself is quite heavy. Such workouts not only help burn calories, but give the body beautiful shape.
It should be remembered that the muscles must be completely relaxed after training - this will make their work even more effective.

The muscles of the legs and arms often “work” in everyday life, but the muscles of the abdomen, back and buttocks need simple but effective exercises.

Activation of the “flaccid” muscles of the trunk and limbs is one of the necessary conditions formation of normal posture.
These muscles include: tibialis anterior (on the front of the lower leg), gluteus maximus, gluteus medius, rectus abdominis, inferior scapular fixators, serratus anterior, deep neck flexors.

Activation of the gluteus maximus muscle. Lying on your stomach, lift your leg straight with your foot turned outward.
It is not recommended to actively lift the legs to avoid activation of the back extensors.

If necessary (pronounced lumbar lordosis, painful spinal erectors in the lower back), you can place a rolled up towel or cushion under the stomach to straighten the lower back and relieve the load from it.

If the exercise is still difficult to do, then take a lying position on your stomach, with both legs turned toes outward. Usually this position already causes activation of the gluteus maximus muscles.

Activation of the gluteus medius muscle. Lying on your side, lift your straight leg up.
When this muscle is severely flaccid, the hip flexors are usually involved in the movement, and abduction of the leg occurs with simultaneous flexion.

Activation of the rectus abdominis muscles. As you exhale, reach your forehead towards knee joints, lifting your back from the surface only to the shoulder blades.

Activation of the lower trapezius muscles. Standing position on all fours, knees under the hips, lightly rest your forehead on your folded hands.
Stretch your chest toward the floor, actively moving your shoulders down by increasing the function of the lower scapula fixators. In this case, there is a simultaneous activation of the abdominal muscles, deep neck flexors and gluteal muscles while simultaneously reducing the activity of the pectoral muscles and the lumbar extensor of the back.
Let the body's own weight act on the thoracic region. Relax your torso until you feel pressure between your shoulder blades.
You may notice how the shoulder blades press on the pectoral muscles, stimulating stretching.
Make sure that the weight is not transferred to the forehead.

Activation of the serratus anterior muscle(pushups). Standing on all fours, shift the weight of your body onto your arms, turned inward so that your hands are facing each other.
Bend your arms at the elbow joints, while your back should be straight, and in the starting position your shoulder blades should be spread as far apart as possible.
Option for women: standing on all fours, head in a horizontal position. The weight of the body shifts to the arms, with the hands turned inward. Then the head end of the body is slowly lowered with emphasis on the hands, while the elbows bend outward. Deflection in the spine is not allowed.

Activation of the deep neck flexors. Sitting on a chair with your back straight, tilt your head forward, trying to reach the jugular cavity with your chin. You can resist the movement of your head by resting your chin with your palms.
When performing this exercise, you should feel a stretch in the middle and lower parts. cervical region spine

Foot shortening exercise. Forms the longitudinal arch of the foot. It is necessary to tense the muscles on the plantar surface of the foot and not bend the toes

Activation of the internal rotators of the shoulder(including subscapularis muscle)

Activation of the shoulder external rotators(including infraspinatus, supraspinatus, teres minor muscles).

Physical exercise is the key to good health, a beautiful and slim body. And in order to make it like this, you need to turn flabby and sleepy muscles into elastic and toned ones :). I hope this simple complex will help you.
Good luck!

Developed back muscles form a standard V-shaped silhouette, create a strong frame to stabilize the body and ensure straight posture. A pumped-up male back with strong lats, trapezius, teres major, teres minor and infraspinatus muscles improves the quality of rows and presses.

The training strategy is based on the selection of techniques that increase the mass and width of the back. The upper zone forms a platform for the bar, the “wings” provide balance when working with heavy weights, and the trapezius pulls the shoulder blades towards the spine. Properly selected exercises to strengthen the back at home for men, working with equipment and changing hand positions help achieve excellent results. The complex includes 2-3 basic and isolated practices for different zones.

How to build up “wings” with pull-ups on the horizontal bar

It is impossible to form a wide back without working on the bar. For company, they pump up the chest, abdomen, trapezius and biceps.

Grab the bar with your palms facing away from you. The wider they are spaced, the more actively the round muscles work. With a narrow position of the hands, the load is accentuated on the lats.
Before you pull yourself up, pause for 3 seconds, allowing your “wings” to stretch.
Then stretch up until your upper torso reaches the bar.

If this back exercise is easy for men, hang a heavy belt around your waist. Perform smooth lifts until your chin crosses the bar. Enough for the result 8-10 times.

Weight training: vertical row

The main condition for strengthening the lats is to move the elbows back as far as possible.

Hold moderately weighted dumbbells with a pronated grip and bring your arms bent to your hips.
As you exhale, lift them up to your chin until your elbows cross the line of your forearms.
Pause and lower the projectiles.

Avoid rocking and inertial movements.

Side pull

This dumbbell back exercise for men is aimed at developing the rear delts. Do it with both hands.

Place your feet in line with your hips and lean forward slightly.
Holding the projectiles in bent arms, perform a side pull. Using the shoulder joint, raise your elbows to their maximum height, move them back and concentrate on the sensations in the rear deltoids.
As you inhale, return to IP.

How to pump up your back with rows to the waist while bending over and with one hand

These 2 adapted techniques give the “wings” width and volume. Classic exercises for the back muscles with dumbbells are included in the program for beginners and “oldies” to develop the middle and lower zones. The wide amplitude allows you to extend your elbows as much as possible and optimally load the target muscles.

Two-handed row to the waist

Accept straight position, place your feet at a comfortable distance.
Bend at a 45° angle and lower your hands down.
With your shoulder blades pulled together, pull the dumbbells toward your waist.

Single limb row

Stand in IP: bring your left leg forward and shift your body weight onto it, place your right leg on your toes.
Take the dumbbell in your left hand, and rest your opposite hand on the edge of the support.
Bend your body horizontally to the floor and pull the dumbbell in a vertical plane until the latissimus muscle contracts.

Hyperextensions for the lower zone

In clubs they are performed on an inclined bench, at home they use any support for work - a sofa, a couch, a bench on the street.

Lie with your chest down so that your pelvis rests on the surface and your lower torso remains free.
Ask your partner to hold your feet.
Straighten your body until you form a straight line from head to heels and slowly bend down.

Fitball version

Lie down on the gymnastics sphere top part body, rest your toes on the floor. Press the disc to your chest.
As you exhale, bend upward at the waist, tensing your lumbar region.
Pause, then return to the IP.

Strengthen your back at home with shrugs

Standing shoulder shrugs work the upper trapezius.

Take the dumbbells and lower them down, with your palms facing your torso.
As you inhale, pull them up along with your shoulders, without including your biceps in the work.
Pause and repeat the movement.

Sit down on a chair, place your feet on the floor, bring your shoulder blades together.
The effect of the exercise depends on the level position of the torso during work.
Lower your hands with dumbbells down and shrug your shoulders.

Reverse shrugs on uneven bars

Often men train their backs at home on uneven bars.

Grab hold of the supports and lift yourself up with straight arms using the tension of your trapezius.
Stay at the height for 10 seconds and lower your body.
Rest for 12 seconds and continue the training cycle.

"Superman"

The technique pumps up the erector spinae. To strengthen your back extensors, do:

Lie on your stomach with your arms extended in front of you.
Take a deep breath and lift all 4 limbs off the floor in an instant.
Shift your center of gravity to your hips and lower back. Freeze for a couple of seconds, and as you exhale, take the starting position.

You can also perform exercises for the back muscles at home, because they are so important. The entire human body is supported by the spine, so it needs to be given Special attention. It is recommended to start performing a set of exercises to develop and strengthen back muscle groups from childhood.

There is an opinion that exercises to strengthen the back muscles at home do not give the effect that can be achieved in gym. Of course, without special shells, proper nutrition and a number of other factors, it is difficult to pump up muscles to the level of a professional, but if you wish, you can get good results at home.

A review of effective exercises for strengthening muscles will help you understand their effectiveness and necessity for every person. The article lists several good exercise, thanks to which any novice athlete will soon be able to enjoy amazing results:

strong back;
weight loss;
formation of a V-shape.

Home workouts

At home, exercises to strengthen the back muscles can be quite effective, as has been proven by a considerable number of examples. When working out in the gym, a person has the opportunity to work with free weights, gradually increasing them, but this applies more to experienced athletes who have been training for more than two years. At home, as a rule, beginners practice. They do not need to work with heavy weights. Therefore, performing exercises for the back muscles at home is the best solution for them. Thanks to a simple workout performed daily, a novice athlete will be able to get a pumped-up back and a chic silhouette, which applies to both men and women.

Recommendations for exercises to strengthen the back muscles will make it possible to achieve significant results at home, even for those athletes who have not previously played sports. Before starting training, you need to understand the following nuances:

You need to exercise regularly, but no more than a couple of times a week. This option is the most optimal, since less training will not be enough to obtain good result. If you perform exercises more than twice every 7 days, then you should not expect any effect from them, because the muscles simply will not have time to recover.
From the very beginning until each tense area is felt, each exercise should be performed in 3 sets of 12-15 repetitions. When the above skill has been acquired, it is allowed to move on to “to failure” training, in which the approaches are performed exactly as much as is possible and an additional couple of repetitions.
It is forbidden to start training immediately with strength exercises, because this can lead to injury. No activity should be complete without preparatory stage, that is, warming up the muscles and joint warm-up.
For getting best result It's best to alternate workouts. This will be advisable for the reason that the muscles are able to get used to the nature of the load.
It is recommended to start the training with a couple of basic exercises, and end with one or two isolating exercises, where only one muscle is involved.

Exercises for osteochondrosis and scoliosis

If you have any diseases of the spine, you can also contact best exercises for the back. It is not difficult to do them at home. In addition, they will be useful for all people, regardless of gender and age. The complex will not only help you quickly cope with the problem, but also strengthen your muscles.

For the cervical, thoracic and lumbar regions with osteochondrosis, the following exercises must be performed:

Having clasped in front of you, you should lower your head down as much as possible, and then press with your hands for 10 seconds on the back of your head and temples.
Shrug your shoulders at a fast pace, trying to raise them to your ears and lower them as low as possible. You need to perform the exercise for 30 seconds.
With your back pressed against the wall and your arms down, you need to lean alternately to the sides. You need to do it 10 times in each direction.
bend your back at the waist, raise your head and hold in this position for about 2-3 seconds. Then you need to lower your thoracic region and arch your back. It is recommended to perform up to 15 repetitions in total.
Lying flat on your back, you need to pull your toes towards you, and then relax and tense up again. This should be done at least 3 times.

Scoliosis of the first and second degrees is easily corrected by performing exercises for the back muscles at home at any age. It is recommended to perform them slowly and without additional weights. The complex includes the following exercises:

Lying on your back, slightly raise your straight legs and vigorously move them crosswise horizontally and then vertically for 30 seconds.
Standing on all fours, stretch one arm forward and the opposite leg back, then return to the starting position. It is best to repeat 10-12 times on each side.
Lying on your back, tightly clasp your bent legs with your hands and perform 3-5 rolls back and forth.
Walk on your heels for 15 seconds and then on your toes. Your hands should be clasped behind you and your back should be straight.

If desired, these exercises can be used as warm-up exercises before the main workout.

How to strengthen the muscle groups of the back?

In addition to the above complexes, there are some other effective exercises for the back muscles at home. All of them are aimed not only at developing muscles, but also at improving posture and eliminating pain. The best of them are detailed below.

Hip bridge

First effective exercise is a hip bridge. It is done quite simply. The first step is to lie on your back (on a hard surface), bend your legs and press your hands onto the floor. Immediately after this, you need to raise your pelvis, resting your feet on the floor. As soon as your knees, shoulders and pelvis are aligned, you need to relax and return to the starting position.

You need to repeat this exercise about 10-12 times. It helps stretch your thigh muscles and strengthen your abs. If desired, you can make the bridge more difficult by straightening one leg and resting on the floor with only one leg and shoulders throughout the entire approach.

"Dog and Bird"

Answering the question of how to strengthen your back muscles at home, many experts recommend performing an interesting exercise called “Dog and Bird”. It is done by both beginners and experienced athletes, as it is truly effective.

Standing on all fours, you should move your elbow to the opposite knee, and then extend this arm (beak) forward and the leg (bird's tail) back. While straightening the limbs, the whole body should be as tense as possible. After holding at the top point for about 10 seconds, you should relax and return to the starting position.

You need to perform the exercise 5-6 times. Thanks to it, you can speed up your metabolism and improve the tone of the whole body.

Side plank

Everyone's favorite exercise, which forces several muscle groups to work, is especially popular with girls. It allows you to test your endurance and get incredible results.

Deadlift

Many people think that this exercise can only be performed in the gym, since it requires additional equipment. In fact, it is available for people practicing at home. To perform this you will need to take a barbell, dumbbells or just bottles of sand or water.

First, you should take the correct starting position: your feet are shoulder-width apart, your back is lowered parallel to the floor, and your arms are lowered with the projectiles down. In this case, the pelvis should be moved back a little so that the spine remains level. As you exhale, you need to stand up straight, pressing your hands with weights to your hips. Then you need to inhale and return to the starting position. It is not recommended to linger at the bottom point.

Deadlifts are performed in 3 sets of 10-12 repetitions. It forces not only several muscle groups of the back to work, but also the hamstring muscle. If desired, additional weight can be gradually increased.

Keeping your legs static

The favorite exercise of men and women is performed in a horizontal position and without additional weights. At first glance it may seem easy, although after the fifth or sixth repetition this opinion will change.

Lying on your back, you should put your hands behind your head and raise your straight legs so that they are perpendicular to the floor. As you exhale, you need to lift your head and shoulder blades off the floor, and as you inhale, return to the starting position.

The exercise should be done 12 times per approach. Thanks to it, the spine is straightened, the abs are pumped and the back muscles are strengthened.

Set of exercises

Many novice athletes want to understand how the latissimus dorsi muscle is worked. Exercises at home in this case help to work the entire back so that weak muscles work without the help of strong ones. This complex is designed specifically to work this muscle and obtain maximum effect.

The first effective exercise is the dumbbell row. It should be done like this:

Legs together, knees slightly bent, lower back arched, body lowered 90 degrees, arms with dumbbells lowered to the floor.
The dumbbells smoothly rise up, bending your elbows until your shoulder blades come together.
Hands with projectiles slowly return to their original position.

In addition to these exercises, you can also perform classic pull-ups at home. When performing them, your palms should be positioned slightly wider than your shoulders. You need to pull yourself up so that at the top point your chin becomes parallel to the bar. Once this position is achieved, you need to lower yourself down, fully straightening your joints.

You need to complete your workout with one isolation exercise. This should be done with dumbbell rows. To do this, you need to stand so that one leg is straightened, and the other rests on the plane with a bent knee. Then you should take a dumbbell in your hand from the side of your straight leg and lift it up, bending your elbow. Lifting the equipment should be carried out in the same plane with the body until maximum muscle contraction. Immediately after this you need to return to the starting position without lingering at the top point.

Keep your feet warm, your head cold, and your back...straight. This is exactly how I would like to complement this statement. Hello everyone who is currently on my blog. And, as you understand, we will talk about the back, or more precisely about how to strengthen the back muscles at home. From the material below you will learn: exercises to strengthen the back muscles, habits necessary to strengthen the back, and additional tips to improve spinal mobility.

Spine having weak spots, some kind of disease or injury is a disaster for the whole body. Many nerve threads connecting the upper torso with the lower part and blood vessels pass through the spine. The entire body rests on the spine. Therefore, initially strengthening the back should be a priority for everyone. I repeat, for everyone.

Example from life

I have a friend who has a pinched nerve in the lumbar region due to a slight inward displacement of one of the vertebrae. But he didn’t find out about it right away. Naturally, I didn’t go to the doctor. His good friend helped - she is a nurse and a massage therapist rolled into one.

In short, his lower back hurt. I thought it was the cost of working out in the gym. Problems with liver function began (cholecystitis), and my knees began to swell and quickly get tired (usually when I stood still for a long time). And he fought not with the cause of these “disorders,” but with the consequences: he drank “Hofitol” for the gallbladder (liver), smeared various ointments knees so that they don’t get so tired and swollen. Of course, all this was in vain.

As an additional recovery after the training, he went for a massage, where his friend told him about displacement, pinching and consequences. It turned out that everything was simply simple: he needed to pay more attention to his lower back, strengthen the muscles that he had neglected. Really, who needs lumbar muscles when you can’t gain much mass by growing them? It turns out that they are needed.

Back muscle training

Strengthening your back muscles at home can be either dynamic (exercises where you move) or static (exercises where you are stationary). Moreover, it is not always possible to train muscles in a separate time allotted, for example, I have a workout planned now, so this is the only time I will work on my back. No, you can strengthen your back muscles at any time.

Are you sitting at the computer? Sit up straight! Are you reading a book? Take a sitting position and straighten your back: sit without back support for at least 15 minutes - this is already training in parallel with some task. You'll see that you'll form the habit of sitting upright, which will put the load from your spine on the muscles that hold it.

So, dynamic muscle strengthening. Among the variety of exercises, I would like to highlight the following for you:

Hyperextension - simultaneously lift your straight arms and legs from the floor while lying on it.
“Airplane” - similar to the previous exercise, but your hands are not in front of you, but spread out like wings to the sides.
“Grasshopper” - arms along the body, now bend them at the elbows and rest your palms on the floor, from this position lift your straight legs up, leaning on your chest and arms.
Reverse hyperextensions - placing your hands on the floor as with push-ups, only you lie completely on the floor; From the resulting position, you raise your upper body to the maximum, helping yourself just a little with your arms.
“Kitty” - standing on all fours, you should lower your chest almost to the floor and arch your back, and then smoothly crawl under an imaginary obstacle with your back bent. Have you seen how cats stretch?
Back flexion and extension (“cat and camel”) – the starting position is on all fours, but now you need to bend (as if you are hunchbacked) and straighten (as if there is pressure on your back heavy weight) back, including the neck and head in the work.
Crunches on the floor are any abdominal exercises; they work perfectly on the lower back muscles, although the main muscles that work are the abdominal muscles.
Opposite lifting of limbs (“crossover”) - again stand on all fours, only now you lift up right hand and left leg (straight), then vice versa - left hand and right leg.

Additional exercises for the back. If you have at least a pair of dumbbells weighing 5-10 kg, then you are lucky. With their help, you can do deadlifts on straight legs with dumbbells, which are simply incredible for using the lower back muscles. You can also do dumbbell forward bends and dumbbell squats. Do these exercises for at least 3 sets of 15 repetitions each.

Static reinforcement. If possible, hang on horizontal bars or wall bars in 4 sets of 30 seconds. Moreover, the intervertebral space is stretched (less chance of pinching a nerve).

Remember the first exercise on the list? Well, hyperextension? It can be done differently. Do not rise and fall, but rise and freeze for 10 seconds, rest and repeat three more times.

Now remember how in schools we stretched our leg muscles by clasping our shins with our hands and pressing ourselves to our legs? Remember? So, this exercise perfectly stretches the muscles along the spine (back extensors).

Habits that strengthen your back

Walking upright will help you strengthen your back muscles. No, I know that man is an upright creature, unlike a monkey, but judging by how hunched over people walk... In short, get used to walking upright, with your head raised, and not with your eyes lowered to the ground. Don’t abandon this same habit when you’re sitting in line at home doing something.

Five-minute exercise in the morning. Various turns, bends, stretches - all this has a beneficial effect on activating the back muscles, especially after sleep and an uncomfortable mattress. Add a dozen spins on your back to your daily exercises and you will be happy.

It is not necessary, but you can use chonroprotectors for the joints (and the spine is one large and complex joint). Personally, I prefer Glucosamine-chondroitin-MSM from Ultimate Nutririon. It does not affect the muscles in any way, but the mobility of the spine improves significantly.

Best regards, Vladimir Manerov

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