Keeping the spine stable is an important part of maintaining good posture and preventing injuries. The mid back area contains large muscles known as the latissimus dorsi and smaller muscles that run along the vertebral column, called the erector spinae. Stabilization exercises for this area are performed from face-down and face-up positions and they also target other core muscles like the abs, glutes and hamstrings.
Modified Plank
The modified plank is a face-down exercise that works the mid and lower back, as well as the abdominals. Place your forearms flat on the floor, approximately shoulder-width apart, position your feet together and raise your hips to form a straight line from your shoulders to your heels. Once into this position, hold for 30 to 45 seconds. You will feel your back muscles and abs engaging to keep your body steady. To place even more emphasis on your mid back, raise one leg in the air behind you and hold. This also causes your glutes to fire more actively. For an easier variation, place your knees on the floor.
Pelvic Lift
The pelvic lift is a progression to the pelvic tilt which is often used for back pain. It is performed from a face-up position with your knees bent and feet flat on the floor. Keeping your arms at your sides, tuck your pelvis upward and squeeze your lower abs forcefully. You will feel your lower back flatten out on the floor when you do this. Steadily lift your butt off the floor until you have a straight line from your knees to shoulders. Hold for a full second, slowly lower yourself back down and repeat.
Shoulder Bridge
The shoulder bridge requires a stability ball and it is often referred to as a glute bridge being that you have to activate your gluteus maximus muscles. While lying on your back, rest your heels up on the ball and move your arms out to your sides. Steadily push into the ball and raise your butt in the air. Once you have a straight line from your heels to your shoulders, hold for five to 10 seconds. Slowly lower yourself back down and repeat.
Bird Dog
The bird dog is an exercise performed from the quadruped position. In layman's terms, this means hands and knees. To start, place your hands directly under your shoulders and knees directly under your hips. In a steady motion, extend your right arm straight in front of your body while extending your left leg straight behind your body. You should now have a straight line from your fingers to your heel. Hold for 10 seconds, slowly lower your arm and leg and repeat with your other side. Alternate back and forth.
Locust Pose
The locust pose is a yoga exercise performed from a face-down position with your arms at your sides. After moving your legs together, turn your palms up and raise your chest and legs off the floor. When doing this, contract your back muscles, glutes and hamstrings. Once your lower belly and pelvis are the only points of contact with the floor, hold for 10 seconds. Slowly lower yourself down and repeat. Notice how your abs have to contract as well to keep your body in good alignment.
Member Comments