Back Exercises At Home

Many of us either ignore or completely neglect including the back exercises in our regular exercise routines. Our back is susceptible to pain and injuries and hence it is necessary to perform various back exercises to strengthen the back muscles. While exercising the back it is necessary that the exercises target all the muscles of the back including the lower back, middle back and upper back. Performing back exercises not only helps in strengthening the back muscles but also helps in improving your posture and reduces risk of developing back pain. Back exercises can be performed with various gym machines and weight equipment. Here are steps to perform some useful back exercises.

Back Muscle Exercises at Home

You do not require special gym machines and equipment for performing upper and lower back exercises for home workout. But you should always have a pair of light or heavy weight dumbbells, V bar or barbell, so that you can perform number of back strengthening exercises at home. Here are such various back exercises that you can easily perform at home.

Superman Back Extension: Superman exercise is one of the best lower back exercises. Wondering how to do superman back exercises? Then follow these steps. First lie down on your stomach on an exercise mat. Stretch your arms in front of your body and extend them completely. Now, exhale and raise your arms and legs off the floor in a simultaneous manner. Hold this position for 5 counts. To get effective results, squeeze your lower back while raising your arms and legs. Then, slowly inhale and bring down your arms and legs on the floor. This exercise can also be performed with variations like lifting up one leg and one arm at a time.

Side Bending: This is a very simple back stretching exercise that you can do to relieve back pain. Stand in an upright position with a shoulder width apart distance between your feet. Now, raise your left arm and let your fingers point towards the ceiling. Rest your left arm on your head and bend down towards your right side. You should feel a stretch in your lower back. Hold the position for few seconds and slowly straighten up your body. Repeat the same steps for other side.

Bent Over Dumbbell Row: You will require a pair of dumbbells to perform this back exercise. Hold a dumbbell in each hand and position your hands such that your palms face each other. Then bring a bend in your knees and bend your waist to bring your torso forward. Make sure you keep your back straight when you bend down. Your torso should be almost parallel to the floor and your head should be up. Hang the dumbbells towards your sides perpendicular to the floor. Now, keep your torso straight and raise the dumbbells to your sides to touch your waist. Hold the position for few counts and then gently lower the dumbbells. Do 5 more repetitions. You should not perform this exercise if you have a back pain.

It is recommended that if you have back injury or pain, you should consult your physician and find out whether these exercises are safe for you. So, include these back exercises in your exercise regime, strengthen your back muscles and attain good posture. Good Luck!