A strong middle back is important for proper posture, muscular balance and injury prevention. In order to strengthen the middle spine, you need to perform exercises that recruit your latissimus dorsi and erector spinae muscles. Specific strength training exercises using dumbbells can effectively target these muscles. At home, you can perform the pilates-based superman pose and the yoga-based cat stretch to tone the area with no special equipment required. Exercises using a stability ball are also effective for strengthening your core muscles, including your erector spinae.
One- Arm Dumbbell Rows
The latissimus dorsi muscles, or lats, are the largest muscles of the back and function as stabilizers of the torso. One-arm dumbbell rows utilize the entire lat muscle as well as target the trapezius and rhomboid muscles. Position yourself with your left knee resting on a bench or chair with your right foot on the ground. Hold on to the bench with your left hand for support. Pick up a dumbbell in your right hand. Bend forward from the waist so that your back is parallel to the ground. To begin, your right arm should be fully extended down towards the floor with your palm turned in to your body. Exhale as you bend your elbow, drawing the weight up until it is level with your side. The action mimics starting a lawn mower or sawing wood. Inhale and return the dumbbell to the starting position. Perform 8 to 12 repetitions and repeat with the left arm. Work up to 3 sets on each arm.
Stability Ball Back Extensions
Stability ball back extensions target your erector spinae muscles as well as your glutes and hamstrings. Lie on the ball on your stomach with your feet braced against a wall behind you. Extend your legs straight and place your hands behind your head or across your chest. Exhale and slowly lift your chest up off the ball by arching your back and squeezing your shoulder blades together. Pause at the peak of the extension and inhale as you return to the starting position. Perform 10 to 20 extensions for two to three sets.
Yoga Cat Stretch
The yoga cat pose is an effective therapeutic stretch that strengthens the middle back area as well as tones other core muscles. Perform this exercise on a mat or soft surface to cushion your knees. To begin this exercise, position yourself on your hands and knees. Place your hands directly under you shoulders and your knees under your hips. Tighten your abdominal muscles so that your back is in neutral position. Exhale as you curl up your spine toward the ceiling allowing your head to fall toward your chest. Hold this position for 15 to 20 seconds. Inhale as you slowly release the spine back to neutral position. Perform three to five repetitions.
Superman Spine Strengthener
Not only is the Superman an effective exercise to strengthen and tone your middle spine, it also works your lower back, buttocks and shoulders. To begin, lie on your stomach on a mat or soft carpet. Extend your legs out straight and your arms overhead so that your body is in one straight line from the tips of your fingers to your pointed toes. Relax your head so it is centered between your shoulders and lined up with your spine. Contract your abdominals and exhale as you simultaneously lift both legs and arms four to six inches off the ground. Try not to arch your back or change the position of your head. Hold the pose for two to three seconds. Inhale as you slowly return your body to the mat. Repeat the pose three to five times. Try to increase the duration of the lift as you go.
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