Deep back muscles exercises. Deep back muscles: basic exercises

05.11.201927.05.2017

As a rule, training involves working large, easily visible muscle groups. However, there are still a lot of so-called “deep” muscles that are practically not involved. Meanwhile, they are the ones who “tighten” the waist with a tight belt and create a corset for the spine. Almost the only way to work them out is with balance exercises.

To whom and how?

Before you start training, pay attention to a few facts that prove the effectiveness of these simple exercises.

Maintaining balance means overcoming the gravity of the Earth. This is what gives the required load on the muscles.

To increase the load, just close your eyes. Maintaining balance without vision is much more difficult.

In a static pose, the human body is not absolutely motionless. Every moment he seems to fall minimally and regain his balance. This is a permanent job for nervous system and musculoskeletal system.

The higher the fitness of the body, the less often a person complains of motion sickness in transport, “sea sickness,” etc.

Gives a significant improvement in balance after 3-4 months of training.

Get to the point!

The exercises are performed according to the following scheme. If you don't succeed in one of them, make 2-3 attempts and move on to the next one. If you succeed right away, do a more complicated version (close your eyes). If the complication doesn’t work out, try it 2-3 times and move on to the next one.

1. Stand straight, legs together, knees and feet squeezed, hands on your waist. Close your eyes and count to 20-30 (20-30 seconds will pass). Try not to move during this time. If it doesn't work, try 2 more times.

2. From the previous position, put one leg forward, try to place your feet in one line so that the front heel is near the back toe. Stand for 20 seconds. Then switch legs and repeat.

3. Take the position as for exercise No. 1 (legs together). Rise up on your toes, it is not necessary to rise high, just lift your heels slightly. Stay like this for 20-30 seconds.

4. Take the position as for the previous exercise (legs together, heels raised). Without moving, tilt your body forward as low as you can, but not deeper than horizontal. Do not remove your hands from your belt! Repeat smoothly 6-8 times.

5. Stand as for exercise No. 2 (feet in line). Smoothly, slowly and without moving, tilt your torso left and right 6-8 times in each direction. The slopes are shallow, it is not necessary to stretch the sides. Don't forget to switch legs and repeat.

6. Feet together, hands on the waist. Raise one leg and stand on the other for 20-30 seconds, then switch legs.

7. Feet in line. Hands are lowered along the body, raise them through the sides and connect straight lines above your head, without leaving your place. Repeat 5-6 times and change legs.

8. Feet together, on toes. Raise one leg and try to stand for 10 seconds, then switch legs.

9. Place a folded newspaper on the floor and stand on it. Turn around your axis, stepping with your feet and keeping them on the newspaper. Hands on the belt. 6-8 turns in one direction, 6-8 in the other. If you feel dizzy, do less and look at one point in front of you. Complication: fold the newspaper and do the same on your socks.

10. Feet together, on toes. Hands on the belt. Without leaving your place, turn your neck and look right, left, up, forward.

Repeat the cycle 4-5 times.

The role of the spine in the body is great; it cannot be overestimated. It is a support for the skeleton. They are attached to it internal organs, and the spine protects them from damage. It is the main organ that provides movement. To cope with all complex functions, the spine must be strong, flexible, and elastic. Properly selected exercises to strengthen the spine can keep it healthy and strong for a long time.

Diseases and injuries

In the modern world, where half of the population works while sitting, the spine does not have enough daily stress. The muscles that hold the spine weaken. The vertebrae come closer together and put pressure on the discs, protrusions and hernias form. Overloading the spine is also harmful, again the discs suffer.

Sedentary work and school work lead to the appearance of incorrect posture. Physiological curvatures of the spine change towards increasing or decreasing, the following pathologies arise:

kyphosis,
lordosis,
scoliosis,
flat back.

Libra tells you your body is asking for help

Another problem of the spine is obesity. And here physical inactivity plays a significant role. A person consumes more calories than he expends. Overweight affects the spine no less than carrying constant weights. Weakened muscles are simply not able to hold the spinal column in the desired position.

If the spine is in good shape, you need to engage in disease prevention. When preventive measures are late, it is necessary to select and master sets of exercises to strengthen the spine. They can be divided into the following groups:

developing flexibility of the spine;
restoring posture;
relieving pain;
strengthening back muscles.

Developed according to location individual exercises for the neck, lower back, shoulder girdle, thoracic backs.

Classes

Walking – best gymnastics for the spine. A large group of muscles is involved, activated respiratory system, weight is normalized. The distance needs to be increased little by little. Over time, you can freely walk several kilometers without fatigue.

The Twister exercise machine strengthens the back corset

How to strengthen the spine? Systematically. It is believed that to maintain good physical fitness a person should walk for at least one and a half hours every day. The pace is chosen taking into account the person’s age, state of health, and fitness of the body.

It is not always possible to walk in a public garden, park, or pine forest every day. Breathing dusty, polluted air along roads is also harmful. For such a case there is gyms, domestic treadmills. The TWISTER exercise machine (cardio exercise machine) in combination with walking uses all parts of the spine. The beginning of any health activities there was and remains the usual morning exercises, at least a small warm-up.

Development of flexibility

Before class, try taking a simple flexibility test. It will also be the first exercise to develop flexibility. You need to stand straight with your feet together. Without bending your knees, reach the floor with your palms. It didn’t work out, which means the spine requires training. For the next set of exercises you will need a chair.

You need to sit on the edge of the chair, propping yourself up with your hands. Place your legs forward and spread slightly wider than your shoulders. Without bending your legs, lift your buttocks off the chair and bend back. Return to the starting position.
Moving away from the chair at arm's length, turn to face it. Rest your hands on the edge, legs apart as wide as possible. Kneel in this position and go back.
Stand sideways to the chair. Place the extended toe of your foot on the seat of a chair. Hands are on the belt. Try doing squats with one leg on the floor.

Breathing during exercise is voluntary. It is not easy to perform the exercise without preparation. So start with as many repetitions as you can do. Gradually increase the number of repetitions.

Relief of lower back pain

Osteochondrosis is the main cause of spinal problems. The disease affects young, elderly and even children. It begins gradually, imperceptibly, and makes itself known with intense pain. Excruciating pain is relieved by stretching the spine.

Exercise for healing intervertebral hernia lower back

This exercise is more suitable for the lumbar region. Performed while lying on your back. The body is relaxed, legs are bent at the knees. The arms are extended along the body. Lift your hips and buttocks off the floor, lift them higher than your stomach and stay in this position for as long as possible. Lower yourself smoothly as you exhale. Strengthens the buttocks, muscle corset of the lower back, abdomen and thighs.
The situation is the same. Stretch your legs, try to press your lower back to the floor. Tightening your buttocks, at the same time place your arms straight behind your head and bend your legs at the knees. In this case, you need to try to stretch your spine. While stretching, straighten your legs, keep your hands behind your head. Stay in this position until fatigue appears.
Turn onto your stomach, stretch your arms along your body. Tighten your buttocks and lift them up as you inhale. outstretched legs simultaneously with top part torso. You don't need to raise your head higher than your feet. The spine is stretched evenly along its entire length.

Exercises for the neck

The cervical spine is in second place in terms of frequency of diseases after the lower back. This is due to the fact that people often have to work and study with their heads bowed. The neck muscles are in a forced tense position for a long time, spasm and weaken. The following simple complex is recommended as strengthening exercises for the neck.

4 gymnastics positions for cervical

Lie down straight, stretch out your arms and legs, relax. Raise your torso and legs to a height of 10–15 cm. You will immediately feel a strong tension in the muscles of the spine cervical region. Stay in this position for 5 – 7 seconds. Repeat 4 – 5 times.
Interlace your fingers and place them behind your head. Grasp the lower part of the back of your head with your hands. Press your head on your hands for a few seconds, and press on your head with your hands. The exercise can be repeated several times a day during work or study. With constant exercise, the muscles of the cervical spine quickly become stronger. Pressing counter movements of the head are made alternately on the palms of the hands, applied to the forehead, on the sides of the head above the ear.

Shoulder girdle

The vertebrae of the shoulder girdle are part of the thoracic spinal column. They are characterized by high mobility. With age, with a sedentary, sedentary lifestyle, the shoulders slouch and the back hunches. Constant muscle stiffness can be reduced or eliminated with simple, short exercises. Exercises to strengthen the spine begin at a calm, measured pace. The load increases consistently and gradually.

Roller rolling strengthens the muscles of the shoulder girdle

Prepare a thick roll. A piece of stick covered with thick fabric may be suitable. Lie on the floor, place a cushion under your back, press on it and carefully roll it to your neck and back.
Extend your arms straight in front of you, clasp them in a “lock” with your palms facing outward. Take a deep breath. As you exhale, raise your arms up, stretching your hands and fingers. Repeat the exercise with your fingers clasped inward.
Bend your right arm at the elbow and place it behind your back from the lower back. Place your bent left arm behind your back from above the shoulder. Try to join your hands or reach with one hand the fingers of the other hand. Also repeat the exercise, changing hands.
Gymnastics is performed on all fours. You need to arch your back as much as possible. Hold for 5-7 seconds, head straight. The same can be done by turning over on your stomach, leaning on the floor with outstretched arms.

Eastern recovery

Ancient oriental medicine owns many health-improving techniques to strengthen the spine. Yoga is part of ancient Indian medicine. The peculiarity of the exercises is the prolonged fixation of poses - asanas. Classes are held three hours after eating with an empty bladder and empty bowels.

Exercise "Hare" for healing the spine

The following set of exercises to strengthen the spine involves all parts of the spinal column and helps strengthen the muscle corset.

Sit on your heels, place your hands on your knees, straight back, relax your body. Slowly bend over, remaining seated, and try to touch your forehead to the mat.
Sit up straight, legs extended, forming a 90 degree angle between your legs and back. As you exhale, pull your knees bent toward your chest and extend your arms forward. As you inhale, lean back, raising your legs half a meter (a little less). Do 3 – 5 repetitions.
Lie on your back, while inhaling, calmly raise both legs up and support your body with your hands. The weight of the body falls on the shoulders, elbows and head. Stay in this position as long as you can, breathing freely. Repeat the exercise, the number of repetitions should increase and take up to 10 minutes.

The spine inevitably ages, and it is impossible to stop this process. But a person is able to influence the time of development of degenerative-dystrophic changes. Little is required - perform health-improving gymnastic exercises as often as possible.

It's not just weightlifters and bodybuilders who need to regularly train their backs. Nice complex exercises to strengthen the muscles of the back and spine will help to form a muscle corset. This is important both for straight posture and for the prevention of spinal column deformities. The latter often occur in mature age, especially in people leading a sedentary lifestyle. By devoting just half an hour to sports every day, you can maintain the flexibility of your spine for many years and avoid many back problems.

How to do exercises correctly

Before starting regular back muscle training, it is important make sure there are no contraindications. If you have a history of diseases or injuries to the spine, you should consult a doctor. Even if loads are allowed, a number of rules should be followed to avoid injuries to the musculoskeletal system:

perform all elements smoothly, without sudden jerks;
constantly listen to your feelings in the problem area (discomfort is a signal to stop exercising);
increase the load gradually, slightly increasing the number of repetitions as the muscles strengthen;
need to exercise regularly, increasing discipline and consolidating achieved results;
beginners should not chase quantity repetitions and sets done, as well as setting too fast a pace at the very beginning of the lesson.

The following set of exercises for the spine is contraindicated in chronic diseases at the acute stage, bleeding of any etiology, or the presence of severe pain in the lumbar region, shoulder blades and neck.

A set of exercises to strengthen your back muscles at home

Four simple exercises, for which no equipment or practical skills required, when performed regularly will help create reliable muscular support for the spinal column:

Bridge with hips. The element is performed from the starting position lying down, bent legs at the same time, they rest their feet on the floor, their arms are located along the torso. Exhaling, raise your hips up until your body is straightened hip joints, linger a little at the top point and smoothly lower your pelvis. It is advisable to perform the exercise at least 15 times. As your muscles strengthen, you can increase the load by straightening one leg at the knee while lifting your hips.
"The Bird and the Dog"- an interesting and effective exercise for all groups of spinal muscles. Standing on all fours (dog pose), you need to tighten your abs and straighten your back. The transition to bird pose is simultaneous raising to the top of the right arm and the opposite (left) leg. At the same time, the limbs are straightened, positioned strictly horizontally and fixed for a couple of seconds. After returning to the original position, the opposite arm and leg work (do at least 5 times for each side).
Side plank especially useful for prolonged static load on the spine (standing work). Lying on your side and leaning on the elbow of one hand, place the other on your waist. Then lift your hips off the surface and straighten your body, fixating in this position for at least half a minute. Repeat the element for the other side. To complicate the task, you can raise your leg while doing it or lean on the palm of your straight hand.
Lunges, designed to improve coordination, performed from a standing position. Having fixed your palms at your waist, you need to step forward quite widely, bending your legs in knee joints at right angles. Do 10 repetitions for each leg. You can increase the load with the help of weights (hold dumbbells in your hands).

In addition to preventing deformities and diseases of the spine, this simple set of exercises will ensure excellent posture. Thin waist and a graceful gait will be another pleasant bonus.

People whose work requires long periods of time static loads on the back and those visiting the gym are recommended to perform more special elements.

Additional set of exercises to strengthen the spine (video)

Exercise machines in the gym allow you to diversify the set of standard elements for forming muscle corset.

Stretches performed in hyperextension, perfectly strengthen the rectifier muscles. From the starting position, you need to completely straighten your body, pausing for 30 seconds at the top point.
Deadlift– one more great item for pumping rectifiers. The exercise is intended to prevent disorders and is contraindicated in case of pain. Perform bending and extension smoothly, holding the barbell in your hands with an overhand grip.
Element "prayer" is a thrust vertical block performed on the knees. At the lowest point, when bending the torso, you need to touch the floor with your head.
Hyperextension You can also do it on a fitball. The starting position is lying on your stomach on the apparatus with your palms fixed on the back of your head and your torso lowered. When extending, straighten the body and stay in this position for half a minute.
Stretching with a fitball– one of the simplest, but very useful exercises for the back. You just need to lie on the apparatus with your stomach and relax the muscles of the whole body as much as possible. You can stay in this position for as long as you like.

The listed exercises are not only guarantee of a strong muscle corset, but also excellent remedy for back pain. By supplementing your standard training program with them, you can not to be afraid of scoliosis and osteochondrosis even after many hours sedentary work in the office. It is important to get up from your workplace every hour to stretch your muscles a little and activate blood circulation.

The effectiveness of back exercises for spinal diseases

Scoliosis and osteochondrosis– the most common pathologies of the musculoskeletal system. The first diagnosis is made at any age, since curvature of posture can be developed in childhood. At the same time back muscles atrophy and hold the spinal column in wrong position. Special stretching and muscle strengthening exercises are the best way correcting the situation.

A set of exercises for scoliosis (video)

Osteochondrosis is a more “age-related” disease that represents degradation of cartilage tissue intervertebral discs. Accompanied by impaired mobility of the spinal column, periodic pain and deterioration of tissue nutrition. In this case, you should exercise carefully, but if the case is not very advanced, the exercises will help restore mobility and get rid of pain.

Training for osteochondrosis (video)

Performing the complex simple exercises to strengthen the muscles of the back and spine every day, you can restore health and maintain it for a long time.

Exercises for the back muscles are necessary for almost everyone, since the back is the basis for supporting the entire body. But, at the same time, the back is the most vulnerable structure, which is quite easy to damage, so it is important to pay special attention to the back muscles.

Exercises are an important part of the complex for strengthening and maintaining the spine in normal condition. As a rule, all proposed sets of exercises are designed for those who do not experience pain in the spine. In case of pain or other pathological conditions, consultation with a doctor is necessary.

Exercises that help strengthen the back muscles are divided into three types: strength exercises, vertebral stretching exercises, and aerobic exercises. All exercises should be performed slowly, without any discomfort, otherwise injury may occur. During stretches and strength exercises It is important to monitor your breathing (exhale at maximum load, inhale when relaxing).

Strength exercises allow you to quickly strengthen your back muscles:

twisting - lie on the floor with your back down, arms along your torso, legs bent (you need to press your pelvis to the surface so that the deflection in the spine disappears). Raise your head and shoulders for 10-15 seconds from the floor, then return to the original position.
Superman is the most effective exercise for strengthening the back muscles. Lie face down on the floor, place your arms freely along your body. Raise your head and shoulders as high as possible and stay in this position for 5-10 seconds, then lower.
lifting arms and legs - lying on the floor face down, alternately lift the opposite arm and leg up, holding in this position for 3-5 seconds.

Exercises to develop back muscles

It is important to maintain the back muscles in good condition, since our health depends on it. During training, many people pay a lot of attention to the abs, arms, leg muscles, buttocks, but the back muscles are often left without proper training. But it is worth noting that training the abdominal muscles without sufficiently pumping up the back can cause injury.

Exercises for the back muscles must be performed only with a straight back, each movement must be done well by working the back muscles, and not the muscles of the arms or legs, during the exercise you need to feel the tension of the back muscles.

Exercises that develop the back muscles are divided into three types:

trapezius muscle development
development of the latissimus muscle
spinal muscle development

Many exercises are universal, i.e. During training, all spinal muscles are involved in the work, and therefore develop. But some of the exercises are aimed at developing a specific muscle group, which is where the division of exercises came from.

Exercises for the latissimus dorsi muscles

The latissimus muscles are located in the upper back. This muscle group is necessary for lowering, lifting, and rotating the shoulder blades and humerus.

The main exercises for the development of this muscle group are pull-ups, as well as rows. upper block(in front of you, behind the neck, with a narrow grip).

Exercises for deep back muscles

The deep back muscles (or static muscles) create a kind of axis around which other movements are performed. The deep muscles are small and connect the vertebrae to each other. A person is not able to independently control the tension or relaxation of this muscle group; all movements of the deep muscles are performed at a reflex level. This muscle group is located deep, and therefore it is problematic to influence them.

Habitual exercises for the back muscles with flexion or extension of the body usually develop the superficial muscles. The following set of exercises is suitable for strengthening deep muscles:

kneel down, rest your hands on the floor and alternately arch and bend your back. At the beginning, the exercise is performed at a slow pace, then changing positions should occur faster.
kneel down, rest your hands on the floor. Alternately straighten the opposite arm and leg.
lie on your stomach, stretch your arms forward, spread your legs slightly to the sides. Simultaneously lift your arm and leg from the surface on opposite sides.
Lie on your stomach, legs together, hands clasped at the back of your head. With a jerk, simultaneously lift your head and legs from the surface (do not lift too high).
lie on your back, bend your legs, fold your hands at the back of your head. Jerk your left knee toward your right elbow, then do the exercise in reverse (left knee toward your right elbow).

Exercises for the rectus dorsi muscles

The rectus dorsi muscles control the spine and are the basis of human strength and performance. When the rectus dorsi muscles are not developed, a stoop appears, even when they are well pumped latissimus muscles. The rectus dorsi muscles are responsible for the safety of the lower back, which is the most vulnerable part our body, contribute to straightening and maintaining the spine straight.

If you do not have access to a special sports equipment, exercises for the back muscles can be performed independently at home, for example, by performing a set of isometric exercises:

lie face down, put your hands behind your head, put them on your lower back or stretch them forward. Arch your lower back, shoulders and legs, lifting them higher from the floor.
lie on your stomach, stretch your arms up, put them behind your head or place them on your lower back. Arch your lower back, raise your shoulders up, press your legs to the floor (if necessary, you can fasten your legs to furniture or perform the exercise with the help of a partner).
lie on your stomach, place your hands at your discretion, as indicated in the previous exercises. Bend your lower back, lift your legs up from the floor, press your body to the floor (if necessary top part the torso can be fixed by holding the support with your hands).
lie on your back, straighten your legs. Arch your lower back; when performing the exercise, you can use the muscles of your neck and legs, but your back muscles should work as hard as possible.

Exercises for the lateral back muscles

To develop the lateral muscles of the back, you can perform several types of exercises. Basically, additional equipment is required for training - expanders, exercise machines, dumbbells, etc.

A special simulator with which you can securely fix your legs is most effective for working out the lateral muscles of the back. To perform the exercise, you need to lie on your stomach, put your hands behind your head, and fix your legs well. Using only your back muscles, perform body sit-ups. Over time, you can add load for greater efficiency.

At home, exercises for the back muscles can be done using an expander:

stand up straight and stretch the expander above your head with your hands.
standing, stretch the expander in front of you to the sides.

Exercises for the oblique muscles of the back

Abdominal exercises are also good for training your back muscles. Crunches are good for developing oblique muscles:

Lie on your back; for convenience, your legs can be secured to the furniture. Raise the body with a rotation towards the hip, fix the position of the body for a few seconds and return to the starting position, then lift with a rotation towards the opposite hip (repeat 10 times in each direction).

Lifting in the other direction helps strengthen the oblique muscles: lie on your stomach, place your arms along your body. Raise your head and shoulders, tensing your buttock muscles. The lift must be made as high as possible and linger at the top point for a couple of seconds (perform 10 lifts).

To strengthen the spine, exercises for the back muscles with cross raising of arms and legs are good:

Lie on your stomach, place a bolster or pillow under your head, stomach, pelvis, arms extended above your head. Perform cross raises of arms and legs ( right leg – left hand and vice versa), when lifting, you need to fix the position for a couple of seconds (perform 10 lifts for each side).

Exercises for the lower back muscles

Lower back exercises help strengthen lumbar region. During training there should not be any discomfort in the lower back, pain or other discomfort It is necessary to complete exercises for the back muscles.

Exercise one: kneel down, rest your hands on the floor, perform synchronized cross lifts of the arms and legs (make sure that they form one straight line parallel to the floor) and hold in this position for 2-3 seconds, then gradually return to the starting position and repeat movements for the opposite arm and leg.

Exercise two: lie on your stomach, rest your heels against the wall, stretch your arms along your body. Raise your head and shoulders to the maximum possible height and hold the position for a couple of seconds, then gradually return to the starting position.

Push-ups are well developed lower muscles backs. However, in this case, push-ups have some nuances. First of all, your hands should be as close to your belt as possible. When doing push-ups, you need to alternately raise your legs to the maximum possible height, while making sure that the raised leg remains straight.

Exercises for the longitudinal muscles of the back

Scoliosis is the most common spinal deformity, especially among adolescents. The curvature usually develops as a result of weak longitudinal muscles of the back.

In the initial stages of curvature, the main treatment is physical therapy, the purpose of which is to correct the violation.

To strengthen the longitudinal muscles, it is necessary to perform the following exercises for the back muscles:

Lie on your stomach, place your hands under your chin. Raise your head and shoulders, connect your shoulder blades (while your stomach remains pressed to the floor) - hold the position for several seconds.
Lie on your stomach, hands under your head. Perform alternate leg lifts, while ensuring that the pelvis remains pressed to the floor.
Lie on your stomach, hands under your head. Raise both legs at the same time and hold the position for 10 seconds.

Exercises for the rhomboid back muscle

The rhomboid muscles serve for the performance of the scapula. Back muscle exercises that train the rhomboid muscles make your back thicker and improve definition. The rhomboid muscles work with a variety of basic upper back exercises, so there is no specific routine for the rhomboid muscles.

One of the main exercises for developing the rhomboid muscles is push-ups using parallel bars. Also this exercise Helps develop chest and triceps muscles. To perform the exercise, you will need a parallel bars machine.

Pull-ups are the most common exercise. The exercise is performed with a variety of grips - straight, reverse, different widths, etc., as a result of which the load on a certain muscle group increases.

Exercises for the trapezius muscle of the back

The trapezius muscle of the back is named because of its shape. The muscles are located on the back and cover the neck above and below the shoulders. This group of muscles helps control the shoulders and help support the spine. With an inflated trapezius muscle, the risk of neck or spine injuries is significantly reduced.

Exercises for the back muscles can be performed without additional equipment– (weights, exercise machines). One of the main exercises that strengthens the trapezius muscles is arm rotation: stand up straight, spread your arms to the sides to form a straight line with your shoulders and perform a clockwise rotation, increasing the speed of rotation over time; after 15-20 rotations, perform the exercise in the opposite direction. To increase the load, you can use a weight (dumbbells, bottles filled with water, etc.).

The most effective exercise for strengthening the trapezius muscles is a dumbbell exercise that resembles a shoulder shrug. If you don’t have dumbbells, you can take bottles filled with sand or water. To perform the exercise, stand up straight, take dumbbells (bottles) in your hands, lower them down (palms inward) and lift them with your shoulders, trying to do it as high as possible.

You can also raise your arms to the sides. Exercises can be done both with dumbbells (bottles) and without load, since the exercise is quite complex.

Bend your body forward by 900, while bending your knees slightly, extend your arms straight in front of you, then spread them to the sides to the maximum possible height (elbows slightly bent, back straight), then return to the starting position.

Exercises for the teres major muscle of the back

The teres major muscle is related to the latissimus dorsi muscle. It is thanks to this muscle that the back takes on a wide shape. Most effective exercises Pull-ups and rows are used to develop this muscle group. Exercises for the back muscles that involve the teres major muscle often affect the biceps, but according to professionals, biceps movements should be limited in order for the training to be more effective.

The dumbbell row develops the teres major and latissimus muscles. While performing the exercise, it is important to ensure that your back remains straight, as this puts maximum stress on the muscles. The weight of the dumbbell should not be too large, as this reduces the amplitude and also increases the risk of injury.

Overhand rows are performed while standing, with one hand resting on the knee, the other (with a dumbbell) located in the same vertical line with the shoulder. Raise the dumbbell up to chest level (pull your shoulder back, chest forward), then slowly lower the dumbbell (you should feel a slight stretch in your back).

Exercises to relax your back muscles

The main cause of many back problems is muscle spasms, which may not go away for quite a long time. In addition, a hard day at work, an uncomfortable posture during work, etc. lead to back pain in the evening. In this case, it is necessary to perform exercises for the back muscles, which will help relax tense muscles and reduce pain.

The “Cat” exercise is the most effective for relaxing tense and tired back muscles. To perform the exercise, you need to kneel down and rest your hands on the floor, tilt your head down and arch your lower back well, then slowly raise your head up and bend your lower back.

The following exercise also stretches and relaxes the muscles well: sit on the floor, bend one leg at the knee, then you need to stretch to a straight leg, while making sure that the lower back does not round and the leg does not bend at the knee. When performing the exercise, you should try to reach your toes.

An exercise that is best performed with a partner also has a good relaxing effect. You need to sit opposite your partner (legs straight, back straight), hold hands well and alternately pull each other back and forth, while it is important not to bend your knees or round your back.

After performing exercises to relax the back muscles, you need to avoid any overexertion for some time, the muscles should relax and rest well.

Exercises to stretch the back muscles

As already mentioned, exercises for the back muscles are necessary at least for the prevention of diseases of the musculoskeletal system. To stretch your back, you can perform a simple set of exercises at least three times a week to get the desired effect:

sit on the floor, stretch your legs. Bend forward, trying to touch your ankles (make sure that your knees do not bend).
sit on the floor, bend one leg, the other remains straight. Bend forward, trying to reach the toes of the straightened leg (make sure that the knee does not bend), then change legs and perform the exercise again.
sit on the floor, cross your legs. Raise your arms up, then bend them so as to touch your shoulder.
move the elbow back with the help of the other hand, then switch hands.
sit on the floor, cross your legs. Turn your body with your arms crossed at the back of your head in different directions.
sit on the floor, cross your legs, put your hands behind your back and close them. Tilt your body forward, while trying to raise your hands clasped behind your back as high as possible.

Exercises for the back muscles with dumbbells

Dumbbells are the most used type of additional sports equipment. Exercises for the back muscles with additional sports equipment improve muscle tone, and also help get rid of extra pounds.

lie down on a bench, put your feet down, take dumbbells and lift them up. Raising your elbows to the sides, lower your arms down. When performing the exercise, you must ensure that your elbows remain horizontal to the floor.
standing, tilt your body forward, take the dumbbell with one hand and lower it down, with the other hand you can grab the support (chair). Moving your elbow back, lift the dumbbell to your chest.
stand up, arms to the sides. Raise the dumbbells to chest level, bending your elbows (do not lower your elbows, keep your arms parallel to the floor).

For training, take dumbbells weighing 3–5 kg and repeat 8–10 times in 2–3 approaches.

Basic exercises for back muscles

Basic exercises for the back muscles are used to gain muscle mass. This action occurs as a result of a shock effect on the muscles, so professionals advise starting training with basic exercises

Pull-ups on the bar (with a wide grip) develop the latissimus dorsi muscles. This exercise allows you to make your back wider. In addition, pull-ups develop a large muscle group.

The following exercises are the basis for developing the back muscles:

Pull-ups on a horizontal bar or crossbar. A simple exercise that works a large muscle group. In the first stages of training, pulling up will help strengthen the muscles not only of the back, but also of the arms, and also improve the definition of the muscles.
Barbell rows (deadlifts, bent over) help build muscle. During the exercise, many muscles are involved, which allows you to visually enlarge your back.

A set of exercises for the back muscles

Exercises for the back muscles are performed 15–20 times in 2–3 approaches:

stand up straight (if you wish, you can take dumbbells or bottles of water in your hands). Bend your body forward, simultaneously stretch your arms forward and return to the starting position.
kneel down, put your hands on your shoulders. Pull up right hand at the same time take away left leg back, return to the starting position, repeat in the other direction.
Lie face down, arms along the body. Raise your head and shoulders, bringing your shoulder blades together, and return to the starting position.
stand up straight, bend your arms slightly and move them to the sides (take dumbbells or bottles), pull your elbows towards your body, trying to bring your shoulder blades together.
stand up straight, arms to the sides. Place your arms behind your back, connecting your hands, the back muscles should be as tense as possible, then return to the starting position.
lie on your back, bend your knees, place your feet as close to your buttocks as possible, spread your arms to the sides. Focusing on your arms, bend chest(the head and lower body remain on the floor).
stand in front of a chair and lean on the back, legs slightly apart. Leaning on your hands, slowly bend your back and return to the starting position.

The best exercises for the back muscles

Exercises for the back muscles are different. It is impossible to talk about which exercise will be best for the back, since it all depends on the purpose of the training. For some diseases of the spine, accompanied by pain, exercises are necessary that improve the mobility of the vertebrae, strengthen the muscles, and restore posture.

The most optimal exercises to start with are stretching the vertebrae (especially if the exercises take place at home). The best stretching exercise is simply hanging from a bar. During the exercise, the spine relaxes and the vertebrae stretch. After this, you should perform a pull-up, which involves the maximum muscle group of the back, arms, and neck.

If the goal of training is to increase muscle mass, then in this case exercises that develop the back muscles are recommended. The best exercises which help improve muscle definition, there are the same pull-ups (due to the fact that this exercise involves different groups muscles), pull-downs of blocks or barbells, exercises with dumbbells.

Wide-grip pull-ups are well suited for pumping up the back muscles, which allows you to strengthen and develop the latissimus dorsi muscles.

The deadlift is basic exercise for muscle growth. When lifting a barbell, almost all the back muscles are used, gluteal muscles, hips.

The upper back is well developed by training with dumbbells, which help to increase the size of the trapezius.

Exercises for the back muscles are aimed primarily at strengthening, since the maximum load is placed on the spine. The back is the most vulnerable part of our body. According to experts, every person at some point faces problems related to the spine. Back pain, as doctors say, is the price to pay for walking upright. Therefore, in order to reduce the load and strengthen the muscles, you need to perform several exercises for the back muscles a couple of times a week. Developed muscles will not only make your figure more attractive, but will also help you avoid the development of serious spinal diseases.

The deep back muscles have three layers, which are: deep, middle and superficial. The superficial layer consists of the muscles of the neck and head, which are called the splenius, as well as the muscle that is responsible for straightening the spine. The middle layer consists of the transverse spinalis muscle. The deep layer includes: under the back of the head, interspinous, intertransverse. The strong ones include the surface layer, which is considered strong, working more statically. They are located along the entire back at the back of the neck.

These muscles have adapted a very large surface of the back to themselves, which leads to the fact that these areas human body develop strength very quickly. They also serve to support the spine in an upright position. The spine plays very important role in the human body, since it serves as a support for such important parts as: entrails, head, ribs, limbs.

Anatomy

Why should you pay special attention to gym back:

The back muscles are the largest and are very important for an athlete.
Fine well-developed back, this is the basis that gives rise to many exercises, which means that a back without strength does not provide volume and progress, which can also apply to working weights.
Developed spinal columns will help old age stay active and healthy.

The muscles of the back occupy a very large surface of the body, and are located from the neck to the pelvic area. The spinal tissues are important in creating balance by making posture and keeping the body stable by keeping the column of the spine straight.

Internal tissues influence the precise movement of each vertebrae and play the most important role in the stability of the back. This group also includes the spinal extensor muscles, which completely control back and forth movements.

Innervation is provided by branches located behind, which belong to the spinal nerves - lumbar, cervical and thoracic.

How to train the deep back muscles

Each back workout most often includes muscles that are large and noticeable. But things rarely get to the inside. And this is not correct, since they are the main corset for the spine and are the belt that creates the waist. In order for this group to receive the necessary load, there is special exercises balance, only they are capable of this.

For beginners, it is recommended to train fully a couple of times a week, and devote all other training to this complex. To maintain balance, a person overcomes the force of gravity created by the Earth. This is what helps create optimal load on the internal tissues. If you want to make the exercises more difficult and thereby increase the load, then you just need to close your eyes while doing the exercises. Since it is much more difficult to maintain balance with your eyes closed.

In a normal position, a person is not as immobile as possible, since the body all the time, at a subconscious level, tries to maintain balance, imperceptibly falling and immediately recovering. All this creates difficult work for the musculoskeletal system and the nervous system of every person.

If the body is well trained, then its owner will not be tormented by frequent dizziness, and he will avoid such troubles as “seasickness” and motion sickness in transport. Exercises will help you achieve good balance after four months.

Set of exercises

The training should be done like this: if some exercise does not work out completely correctly, then you should make several attempts and continue doing the next ones. If everything works out the first time, then you can complicate the training by closing your eyes. If, as you increase complexity, problems arise with execution, then you should also make several attempts and move on.

№ 1. Starting position standing. Hands are located on the belt. The legs, from the feet to the knees, are compressed and brought together. Close your eyes for half a minute and try not to move. Didn't work out? Repeat a couple more times.

No. 2. From position No. 1, so that the feet are on the same line, one leg is put forward, the heel of the one in front should be next to the toe of the back. You need to stand in this position for about twenty seconds. Change legs and repeat the exercise.

No. 3. Pose as in the first exercise. Lift your heels slightly off the floor, standing on your toes, and hold this for about half a minute.

No. 4. In pose No. 1, tilt your body down as far as possible, keeping your hands on your belt. Repeat eight times very slowly.

No. 5. Take the position as in exercise No. 2. Very smoothly, without leaving the line, tilt from side to side about eight times for each tilt. The bends should be light and not very deep. Switch legs and do the exercise again.

No. 6. Place your hands on your waist and place your feet together. Lift one leg off the floor and try to hold it for about half a minute. Change legs.

No. 7. Place your feet in a line, as in exercise No. 2. Raise your arms above your head to the sides and close them in this position. Do this movement about six times and switch legs.

No. 8. Stand on your toes with your feet together. Lift one leg off the floor and hold this position for about ten seconds. Change your legs.

No. 9. Place a newspaper on the floor. Stand on this newspaper. At the same time, make a turn around yourself, now entering the newspaper, now leaving it. Hands can be placed on the belt. Make about eight turns in one direction, then the same number in the other. If you feel dizzy, you can fix your gaze on one point while moving and reduce the number of turns. To make the exercise more difficult, you can stand on your toes and fold a newspaper.

No. 10. Stand on your toes with your feet together and your hands on your belt. Staying on your own same place, moving only your neck, turn your head in different directions, as well as up and down.

This whole complex is an excellent study for internal muscles, therefore, you should not exclude such trainings from your main training, and they will also be very useful for everyone, even those who have nothing to do with sports.

Spasms

Back spasms are very common and have no age or gender restrictions. Most often, this is a warning about developing osteochondrosis. This situation can become chronic. Sometimes you can feel this condition with any movement of the upper body, and also when a person tries to lift a very heavy weight.

The reason is that with age, the spinal tissues become decrepit and lose their former strength and tone, which very often leads to pain and diseases of the spine.

To restore the body’s previous functions and relax the muscles, relieving them of spasm, it is recommended to strengthen them through training and seek the help of a massage therapist.