Staying active and incorporating exercise into your daily routine can keep your body in good condition. One thing you should focus on is your back. Fortunately, you can start learning many types of back exercises today. They can help strengthen your back and improve your posture.
If you want to learn what type of back exercises you should incorporate into your routine, you’ve come to the right place. Below are some of the best back exercises for people on the go, which can elevate your fitness and prevent back injury.
Superman holds
This back exercise is perfect for people at work or traveling since you can do it anytime, anywhere. The Superman hold strengthens your spinae erector, the muscles extending along your spine. It also works your glutes, hamstrings, and core muscles.
How to do it:
- Get on the floor on your stomach
- Focus on contracting your glutes and hamstrings while you raise your arms and legs off the floor
- Hold this position for 30 seconds to 1 minute
- Repeat 3 to 5 times
Resistance band pull-apart
Another type of back exercise everyone can do is the resistance band pull-apart. It works your shoulders, triceps, and chest. Its target is your back muscles, which are rhomboids, rear deltoids, and trapezius.
How to do it:
- Wrap a resistance band around your palms
- Pull your hands apart while keeping your arms straight
- Skip your pine neutral and squeeze your shoulder blades together while initiating movement from your mid-back
Cat-Cow
If you’re into yoga, the Cat-Cow back exercise is for you. It helps improve your posture and flexibility while also strengthening your back muscles. It will take your spine to extremes in terms of flexion and extension.
How to do it:
- Start on all fours with your hands and knees on the ground
- As you inhale, arch your back and look up at the ceiling
- As you exhale, round your back and tuck your chin to your chest
Back extension
The target of back extension is your whole posterior chain, so it’s perfect for people who want to build a strong back because it targets the backside of your body. This back exercise also strengthens your core muscles.
How to do it:
- Lie face down on an exercise ball
- Your abdomen must be on the center of the ball, and balance with the balls of your feet to the floor
- Extend your arms over your head and bend your waist and bring your body down to the floor
- Raise your upper body slowly to the sky and repeat the first position
T Raises
T Raises are great for people who want to work their upper back and shoulders. It primarily targets your posterior deltoids and upper back muscles, which are the trapezius and rhomboids. They give functionality to your neck and scapula.
How to do it:
- Start by holding a weight in each hand with your arms extended in front of you at shoulder-width apart
- Raise your arms out to shoulder height
- Engage core and glutes engaged the entire time
- Lower back down slowly
These exercises are perfect for people who want to strengthen their back without going to a gym.
If you’re always busy, the exercises mentioned are a great start to your day. You can do it at home; it takes only a few minutes!
If you’re currently experiencing a back problem that doesn’t go away, don’t hesitate to consult one of our physicians to know the best course of action.
