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 latissimus dorsi or lats is a triangular, flat muscle. When you squeeze a tennis ball, notice the contracting of the muscles on the side of the arms. This is especially noticeable when you are suffering from back pains.
Back muscles are very important in any sport. The back muscles play a vital role in speed and coordination, balance and movement, and they are the anchors of the limbs for movement.
Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.
Chest-and-Knee Exercise
Lie on your back and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle - first pointing the toe, then pulling it back toward the knee - at the same time as you stretch the leg.
Try maintaining the position for around 5 seconds. Change legs and do the same. Make 10 repetitions of this exercise.
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.
Increase the movements in this activity by crossing either arms over your chest.
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
Begin as you would with the pelvic press, except this time, you must have your arms crossed above your chest. With your legs and knees kept close together, raise your buttocks off the ground slightly, and hold this position for 5 seconds. Lower it back to the floor slowly and then count 2 seconds before repeating.
Remember to breathe normally through the exercise, in and out slowly.
Dog Stretches
On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)
Switch legs so that you are able to perform this exercise on both sides. You can make this exercise more exciting by keeping the toe pointed when stretching your leg, then flexing the ankle while the leg is stretched. Allow some two seconds to hold this position before repeating.
Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician. - 17944
The latissimus dorsi or lats is a triangular, flat muscle. When you squeeze a tennis ball, notice the contracting of the muscles on the side of the arms. This is especially noticeable when you are suffering from back pains.
Back muscles are very important in any sport. The back muscles play a vital role in speed and coordination, balance and movement, and they are the anchors of the limbs for movement.
Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.
Chest-and-Knee Exercise
Lie on your back and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle - first pointing the toe, then pulling it back toward the knee - at the same time as you stretch the leg.
Try maintaining the position for around 5 seconds. Change legs and do the same. Make 10 repetitions of this exercise.
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.
Increase the movements in this activity by crossing either arms over your chest.
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
Begin as you would with the pelvic press, except this time, you must have your arms crossed above your chest. With your legs and knees kept close together, raise your buttocks off the ground slightly, and hold this position for 5 seconds. Lower it back to the floor slowly and then count 2 seconds before repeating.
Remember to breathe normally through the exercise, in and out slowly.
Dog Stretches
On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)
Switch legs so that you are able to perform this exercise on both sides. You can make this exercise more exciting by keeping the toe pointed when stretching your leg, then flexing the ankle while the leg is stretched. Allow some two seconds to hold this position before repeating.
Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician. - 17944
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