Exercises for the Back

Weak back muscles will cause us to have rounded shoulders, leaving us with a rounded upper back and causing our chests to collapse inwards, not very attractive. Here are just a few exercises to strengthen the back. 

Lat Pulldown

Sit and adjust the pad on the machine so that it rests on top of tour thigh. Grab the bar with an overhand grip with your hands slightly wider than shoulder width. Lean   back slightly, inhale keeping your chest lifted and shoulder blades down and back, exhale contract your lats to pull the bar down, pause and slowly return to the start.

Dumbbell Pullover

Source

Lie on your back on a flat with your knees bent; hold a dumbbell over your chest, with your arms extended. Keep your elbows soft.   Slowly lower the dumbbell in an arc behind your head.  Contract your lats and bring the dumbbell back overhead to the starting position.

One-Arm Bent-over Row

Source

Place your right hand and knee on the bench, maintain a flat back and you head should be inline with spine. Holding the dumbbell in the free hand, keeping the elbow close to the body, pull your  arm up and back. Pause at the top for a few seconds and slowly lower to the start.

Back Hyperextension on the Ball

 Source

Lie on the ball with your arms by your side hips resting the ball, feet about shoulder width apart.  Lift the chest off the ball, keeping your lower body still.  Pause briefly and slowly lower to start.  (Options, you can place your hands behind your head, or fully extend in front.)

Don’t slouch.:)   

Did you know………

Honey contains an enzyme that produces hydrogen peroxide which kills germs and it may reduce inflammation as well.

See you later.