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.
Knee to Chest
In order to perform this exercise, lie prone on a hard surface, and clash both your hands behind one thigh. Pull this thigh close towards the chest, while the unengaged leg lies flat on the flat surface. Flex your ankle, and rotate it as you stretch and bend each leg.
Hold each position for 5 seconds, then switch legs and repeat. Do 10 reps.
Rotations
With your back to the floor, raise your knees together while keeping your feet flat on the floor. Keep your arms stretched along the length of your body. Lift your feet off the ground slightly, and slowly rotate your trunk by dropping your knee to one side, then to the next.
Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.
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.
As you press into the ground, hold for 5 seconds, but continue to breath slowly and normally.
Pelvic Lift
Lie on your back, knees raised and feet flat on the ground, arms crossed over your chest. Keeping the legs and knees together, raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat.
Do not forget to inhale and exhale as you do the exercise. Breathe normally.
Dog Stretches
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.
Repeat the exercise, this time switching legs. For variations, keep your toes pointed as you raise your leg. Then slowly flex the ankle perpendicular to the leg. Maintain this position for 2 seconds. Do again, 10 repetitions 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. - 16083
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.
Knee to Chest
In order to perform this exercise, lie prone on a hard surface, and clash both your hands behind one thigh. Pull this thigh close towards the chest, while the unengaged leg lies flat on the flat surface. Flex your ankle, and rotate it as you stretch and bend each leg.
Hold each position for 5 seconds, then switch legs and repeat. Do 10 reps.
Rotations
With your back to the floor, raise your knees together while keeping your feet flat on the floor. Keep your arms stretched along the length of your body. Lift your feet off the ground slightly, and slowly rotate your trunk by dropping your knee to one side, then to the next.
Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.
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.
As you press into the ground, hold for 5 seconds, but continue to breath slowly and normally.
Pelvic Lift
Lie on your back, knees raised and feet flat on the ground, arms crossed over your chest. Keeping the legs and knees together, raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat.
Do not forget to inhale and exhale as you do the exercise. Breathe normally.
Dog Stretches
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.
Repeat the exercise, this time switching legs. For variations, keep your toes pointed as you raise your leg. Then slowly flex the ankle perpendicular to the leg. Maintain this position for 2 seconds. Do again, 10 repetitions 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. - 16083
About the Author:
Enhance your fitness with Weider fitness equipment. Learn more about such fitness resources at http://www.homefitnessinsider.com. Plus discover the various fitness regimen you can embark on to get the fitness and body you desire.
