Exercises For Your Back
As we grow older, we have a very high possibility to experience back problems. The most annoying part is that we cannot do anything about it when we already have it. However, preventing these back problems from happening can be easy. All you have to do is to train your back muscles to be stronger. A weak back may cause you to have bad posture and gait when you grow old. As early as today, you can start having 30 minutes of each day in doing these exercises for your back.
One Armed Rows. This routine needs you to have a free weight, such as a dumbbell. To do this, you need to bend forward until your upper torso is parallel to the floor. Your abs and knees should be flexed slightly. Extend your arms downward and grab a dumbbell in each hand. Do not lock both elbows. Gently bend your elbows and pull the dumbbells up until your mid-arm is in line with your shoulders. Lower the dumbbells back to the original position and repeat the steps. You can do 1 – 3 sets of 16 reps per set of this routine.
Reverse Fly. This routine works out the posture muscles of your back. However, you should only use light weights to prevent straining your shoulder joints too much. Assume a comfortable sitting position and hold a light dumbbell on each hand. Keep your arms hanging down and beside your knees. Lift the dumbbells slowly until the arms are parallel to the floor. Keep your elbows slightly bent and do not let it go beyond your shoulders. Lower the dumbbells to the original position and repeat the steps as tolerated.
Prone Back Extension. While the previous exercises targets the muscles of the upper back, back extension exercises targets the lower back muscles. To do this, lie on a mat in a prone position and place your hands behind your head. Keep your abdominal muscles contracted while doing this exercise. Lift your head and feet off the floor using your back muscle strength. Do not use your neck’s strength because it may only strain your neck muscles. Lower them slowly and repeat the steps as you desire.
If you do not have home fitness equipment at such as dumbbells, you may get them at a home fitness equipment retail store. You can also add exercise balls and an exercise bench so that you can have more varieties in doing back exercises. You need to remember that having a healthy back at an early age will surely do you good when you reach your 40′s or 50′s. When we grow old, there are many factors that will lead you to have bad posture, such as calcium deficiency or joint degeneration. However, starting early in exercising your back will surely help.
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