Back Strength

[alex19]

Anyone know of any exercise's etc to strenthen the muscles in your back?

I've got quite a weak back, quite want to get it abit stronger, for a better posture etc.

Cheers, Alex.

[jaybiss]

gotta be careful at your age because your still growing

[Danadaman_3]

lie on your front and put your arms out in front. lift your head and shoulder as far off the ground as you can (slowly though not rushed) whilst keeping your arms outstretched.

hope this helps

[bullit]

wide grip pull ups

[alex19]

Jay, I'm 5"10, I think I'm mostly grown now, especially in a certain area

Thanks for advice guys.

[jaybiss]

im being serious though buddy

youll still grow

youll end up over 6 ft easy

lanky fucker

[Danadaman_3]

dont stop fully growing till your about 20 odd

[WestyVTR]

males are not fully grown untill 25 i belive!

whan you say back exercises you need to be more specific! if its your posture your looking to better i doubt just general back exercises will help you! good posture is about creating a balanced body that is both strong & flexible. there are so many exercieses....

[alex19]

Back strength in general, It'd help me lift more etc.

It's 26, the age your not fully grown till, then you get smaller by 1/8 of a mm everyday or something like that afterwards.

I had ago with what Danadaman said, I could feel my lower back, above me coxic (sp) tensing, I'mm do it for the next couple of weeks and see how I go on.

Thanks, Alex.

[WestyVTR]

Originally Posted by alex19

Back strength in general, It'd help me lift more etc.

It's 26, the age your not fully grown till, then you get smaller by 1/8 of a mm everyday or something like that afterwards.

I had ago with what Danadaman said, I could feel my lower back, above me coxic (sp) tensing, I'mm do it for the next couple of weeks and see how I go on.

Thanks, Alex.

you dont get smaller each day thats rubbish!! LMBO! Is that also y your skin wrinkles coz you shrink... all hear-say & myths!! no truth in it at all...

its not your back that does the lifting its your legs!! Your torso (core) should be functionally strong to be able to stabalize your spine, pelvis & rib cage in primal movement patterns! Your legs should be strong enough to push the load... not yor back!

lower back exercises will just strengthen your errector spinae muscle mainly & thsi could lead to possibly over loading it when you are lifting as the other needed muscles havnt been trained correctily or at all... thats just me view tho... just dont want you to ruin your back!

[Danadaman_3]

try it with small weights as a progression mate. only when you feel you can though. back injuries are by far the worst injuries! i had a really bad back injury from footy because im a keeper. so much pain its unbelievable!

[S34MER]

if its posture ur wanting to correct u might wanna try some core stability exercises, try using one of the large blow-up fit balls, theres endless things to do on them!

[Danadaman_3]

you can get special gym bars for core stability, cant remember their proper name though! you do flexes with them and such.
and i agree with "S34MER"?! gym balls are immense aswell. even just doing sit ups or anything on them improves balance greatly!

[alex19]

Thanks guys, I know you should lift with your legs, and keep your back straight etc.

Its when using weights etc, I can feel the strain in my back, I onistly I've got really quite a weak back, being the motive to strengthen my back.

Thanks for the help guys, I'll be giving them a try.

[WestyVTR]

speak to the instructors at the gym too ask there advise! People often think they have a weak back when infact its there abs or core that is weak... use the swiss balls as much as possible they have many benifits, core stability, balance, propreoception, co-ordination, posture....

if you have been lifting heavy things about in the past you may feel it in your back as it maybe injured!! speak to the instructors at the gym.... good luck....

[Danadaman_3]

if your going to the gym aswell, then hang on a pull up bar and raise your knees (very slowly) upto your chest. this is lower back specific.

theres a few other techniques i used to do aswell, my gym instructor set me out a little routine if you want to call it. strengthen up your torso in general aswell as this helps tremendously. I.E. situps. another good one is situps but with your head and shoulders pointing to the side and your hands on your head (this works your sides).

i do accept rep aswell you know

[WestyVTR]

Originally Posted by Danadaman_3

if your going to the gym aswell, then hang on a pull up bar and raise your knees (very slowly) upto your chest. this is lower back specific.

This in actual fact a Lower Ab exercise, lower abs are usually weak if you have a lordotic posture, & in a few other cases too, so in order to correct - address the situation of back care this exercise was possibly prescribed!

It is not always idea to perform tho as there is a tendancy for the hip flexor muscles to work & this is the acual problem usually with that kind of posture!!

:shock:

nice to see ppl adding in there ideas to help ppl on here i like it!

lots of love

[Danadaman_3]

sorry yeh but it does help your overall back strength too. i was told to do these to strengthen my lower torso (inc back) as it does effect your back aswell as your back has to support you alot in this exercise.

are you a gym instructor Westy? good crack anyhow! :thumbup:

[WestyVTR]

Originally Posted by Danadaman_3

sorry yeh but it does help your overall back strength too. i was told to do these to strengthen my lower torso (inc back) as it does effect your back aswell as your back has to support you alot in this exercise.

are you a gym instructor Westy? good crack anyhow! :thumbup:

Im a Fitness Consultant for Four Seasons Hampshire - Hotel & Spa & also at 2 Collages!!
Yep 3 Jobs....

[alex19]

Thanks for help guys