The back consists of major muscle groups which are essential to the human body's basic function. The major muscle groups of the back include: latissimus dorsi, trapezius, rhomboids, erector spinae, and rotator cuff. All too commonly, individuals complain of back pain, yet do very little to strengthen this foundational muscle group. Fortunately, you can do a variety of back-strengthening exercises in your own home, with very little equipment.
Step 1
Set up your chair and your dumbbells in an open space in your home. Grab one dumbbell in your right hand. Bend your knees slightly, place your left hand on the chair, and bend over, keeping your back very flat. Engage your abdominal muscles by pulling your belly button in towards the spine. Let your right weighted hand relax toward the floor. Using the muscles of your back and keeping your arm tight to your side, pull the dumbbell up until your elbow just slightly passes your back. Perform this exercise 12 to 15 times, then switch hands/sides. Repeat for a total of two to three sets. Major muscles involved include the latissimus dorsi and rotator cuff.
Step 2
This exercise works the rhomboids, latissimus dorsi, and erector spinae. Grab your resistance band and sit on the floor. Put the band around the soles of your shoes, and hold each handle of the band. It may be necessary to wrap the band around your shoes to obtain more resistance. Sitting up with your belly button held in, pull the handles to your side waist while contracting the muscles of your back. Exhale on the pull, and inhale in the release; perform 12 to 15 repetitions. Repeat for two to three sets.
Step 3
Lie face-up, with the stability ball directly below your hips, and your feet on the ground for stability and balance. Using the muscles of your lower back, lift your body up approximately four to five inches, or until your back is just past straight. Keep your spine aligned by keeping your chin neutral. Perform 10 to 12 repetitions, and continue, with slow breaths, for a total of two to three sets. This exercise works the erector spinae.
Tips and Warnings
- A strong core leads to a strong body. The core is made up of both back and abdominal muscles that support the spine. The core is your center of strength, and helps with proper balance. Performing weight training and using a stability ball helps strengthen the core. Always keep your core tight and be aware of it while performing any exercise and even while sitting. Do not jerk the weights you're using, or use weights that are too heavy. Never stretch cold muscles.
- Fitness professionals can ensure you are performing exercises properly, and that the weight you choose is appropriate for your fitness level. Even two to three sessions with a personal trainer or other fitness professional can improve learning and retention for proper form. Also, be sure to choose the correct stability ball for your height. For example, if you are less than 6 feet tall, choose the 55-cm ball. If you are between 6 feet and 6 feet, 6 inches, choose the 65-cm ball.
Things You'll Need
- Stability ball
- Chair
- 1-2 sets of dumbbells
- Resistance band
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