The muscles of the sides and back help to support the trunk and are important to human motion as well as maintaining posture. Keeping these muscles healthy and strong will improve your ability to easily perform everyday tasks as well as improve your performance in other sport and exercise activities.
Back Extension
The back extension is used to isolate the muscles of the lower back. This exercise may be completed on the floor, a stability ball or machine specifically designed for the exercise. Begin in a prone position with your hands behind your head. Do not apply unneeded pressure to your head or neck. Keep the lower body stationary as you raise your chest toward the ceiling. Once your shoulders are just higher than your hips, lower back to the start position.
Superman
The superman is a basic exercise to work the muscles of the posterior side of the body including the back, hips and legs. Lie on the floor in a prone position. Your hands should be stretched out above your head. You legs should lie flat with toes pointing away. In one motion, lift your upper and lower body off the floor, creating a long line from your fingers to your toes. Hold for 1 second and slowly lower back to the floor.
Lateral Trunk Flexion
Lateral trunk flexion is an exercise used to isolate the muscles of the side. Stand with a hand weight in one hand. Slowly, and in a controlled manner, flex to the side holding the weight, bringing the bottom of your ribs toward your pelvis. Using the muscles of the opposite side, pull your body back up to the start position.
Side Plank
The side plank is an exercise for all the muscles of the core, but is particularly demanding for the muscles of the sides. The side plank is a good option for those with back problems or other physical limitations because the exercise is performed without movement. On your side with feet stacked one on top of the other, support your upper body with a bent elbow. Raise your hips so that there is a straight line from your shoulders to your ankles. Hold this position for at least 30 seconds before lowering back to the floor.
Member Comments