The back is a complex area of the body, with many muscles and bones. A strong back will help to support your body and reduce chances of back pain and injury. Seniors will benefit from a regular exercise program that involves safe back exercises. If you are new to exercise, consult your physician before beginning. Additionally, if you are uncertain as to how to properly perform the exercises, seek the help of a certified fitness professional.
Seated Row
The seated row can be performed using a resistance band or cable system. Sit up straight, with your feet flat on the ground. Grasp the handles with outstretched arms and pull back, leading with your elbows. You should focus on your back muscles pulling your arms back and drawing your shoulder blades in toward your spine. Stop when your wrists reach your body and repeat. Maintain good posture through the entire exercise.
Lat Pulldown
The lat pulldown works the latissimus dorsi. Use a cable system with lat pulldown bar. Grasp the handles wider than shoulder width and sit up straight with your stomach tight. Focus on pulling the bar down with your back muscles and your elbows leading. Always keep your hands above your elbows and bring the bar to the top of your chest. Slowly let the bar up and repeat for multiple repetitions.
Lying Superman Opposites
Lie face-down on a mat with your arms and legs extended to perform superman opposites, which will strengthen multiple muscles in your back. Keep your forehead touching the mat so you do not strain your neck. Raise your left leg a couple inches off the ground while simultaneously raising your right arm. Pause at the top for two seconds, then repeat on the opposite side. If you experience discomfort or find the combination difficult, lift only your leg or arm, but never both legs, at a time.
Reverse Fly
The reverse fly targets the rhomboids in your upper back. You can perform the reverse fly seated in a chair with dumbbells. Keep your back straight and lean forward to bring your chest closer to your knees. Let your arms hang down beside your legs, with your elbows slightly bent and palms facing in. Focus on using the muscles between your shoulder blades to lift the weights up without bending your arms further. Your arms should rise out to the sides like wings, and you should stop when the weights are shoulder level. Slowly lower and repeat.
Dumbbell Row
Perform the dumbbell row on one side at a time. Place your left knee and hand on a bench with your back flat. Hang your right arm with the dumbbell in hand toward the floor. Pull the weight up with your elbow leading and focus on pulling with your back muscles. Stop when your wrist reaches your body and slowly lower, then repeat. Perform multiple repetitions and switch sides.
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