Back muscles: exercises to strengthen at home, in the gym, with osteochondrosis, scoliosis

The selection of physical exercises for the back muscles is based on:

1. Knowledge of the physiological characteristics of the distribution of muscle fibers in the specified part of the body. Necessary for choosing the way to use the muscles during training.
2. Initial goal setting:

• Or strengthening the entire back to maintain an acceptable level of physical fitness.
• Or the impact on specific areas to obtain a therapeutic effect during the course of physiotherapy.

Back anatomy

The muscles of the back (exercises for strengthening are given later in the article) are differentiated by physiologists into the following groups:

The list of impacts is not limited to the listed set of exercises. Walking, running, swimming, moving loads, working with hands and feet - everyday activities in the process of human life have the same effect on muscle fibers. With the difference that they affect the vast muscular apparatus of the whole organism, not allowing to achieve the effect of a point effect on a specific group of fibers.

Why do you need to strengthen your back?

The spine is a pivot in the body, performing (together with the bones of the chest and ribs) not only the protective role of all internal organs from external physical influences, but also fixing their location in the appropriate locations.

Without a developed muscular corset, pathological changes in the spinal canal will not be long in coming. A person will be diagnosed with curvature of the spine, displacement of discs, protrusion.

Effects:

1. Various types of pinching and squeezing of adjacent organs, violation of their blood supply:

• There will be general imbalances in the blood flow and flow of the lymphatic fluid in various parts of the body. The result is the formation of zones of oxygen starvation and foci of stagnation.
• The reflex and conduction functions of the spinal cord, an organ of a single part of the central nervous system, will not be performed properly. Consequence - violation of motor skills, facial expressions, diction; problems with the transmission of impulses at the cellular level.

2.External manifestations that have a repulsive effect on the people around them:

• Slouch.
• Gibbosity.
• Lameness.

3. Decrease in the general level of human life quality. A physically developed person (including those with a trained back) has a number of advantages when performing all kinds of actions of a forceful nature.

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General principles of home gymnastics to strengthen the back

Back muscles (strengthening exercises are not difficult to use at home) can only be trained after proper consultation with a doctor.

Existing problems with the spine may not manifest themselves for a certain time, but they are potentially dangerous with exacerbations after the first exercise.

After obtaining the required permission, it is recommended to adhere to the following rules:

1. At home, a person is his own trainer and trainee. The created psychological effect should be taken into account by different categories of persons:

• For people prone to laziness, it is necessary to prescribe the entire set of exercises to be performed in advance. And stick with it.
• For people who are overly demanding of themselves, you should remember the need to alternate loads with rest.

2. Even the simplest exercises require preparation in the form of a warm-up. It will allow you to achieve the maximum effect with minimal energy consumption for the body, as well as avoid muscle strain.

3. The first lessons should be carried out with a small set of exercises to start the process of adaptation to the innovation. You can increase the load after a positive exercise result has been noted.

4. Days of study with days of rest should be evenly distributed throughout the coming week.

5. The exercise room should be spacious and well ventilated. The clothing itself should also be appropriate.

6. The emergence of discomfort, pain, dizziness should be regarded as signals for the suspension of gymnastics with immediate medical attention.

Contraindications

Back muscles (exercises to strengthen which bring a positive effect for most) can be trained.

After making sure there are no following health problems:

1. Periods of exacerbation of chronic diseases of internal organs.
2. The defeat of bone tissue of an infectious nature.
3. Recently undergone surgery.
4. Stroke, ischemic heart disease.
5. Malignant neoplasms.

Important! Periods of overwork and exhaustion of the body are not the best time to start training, even if the person does not have any abnormalities.

Warm-up before training to strengthen the back muscles

Its task is to increase peripheral blood supply, warm up muscles and ligaments.

This will avoid stretching and pinching them.

1. Starting position - standing, feet shoulder-width apart. A deep breath is taken slowly through the nose, exhaled quickly through the mouth. 5 reps.
2. Smooth turns of the head to the left and to the right are performed, with a look back.
3. Working with the shoulder region - the shoulders are laid back and forth. Then they make circular movements - synchronously and alternately.
4. Hands are extended forward. The palm of one hand covers the back of the palm of the other hand. Alternation is performed.
5. The legs are alternately bent at the knees with raising to the level of the abdomen.
6. Rotational movements are performed by the pelvis, imitating the twisting of the hoop in slow motion.
7. The final action is the bending of the body forward, to the right, to the left.

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A set of exercises to strengthen the muscles of the back at home

Its basis is the coverage of all muscle groups.

Thanks to this, the trainee can not go deep into the study of the anatomy of a particular muscle category and avoid the selection of methods for training it:

1. Lying on your back:

• Legs alternately rise, bend at the knees over the pelvic region. Further - they straighten.
• Hands are spread out in opposite directions. Without lifting the back from the floor, the left hand rises and her fingers reach for the wrist of the right hand. The head is directed towards the movement being produced. The action with the other hand is performed in the same way.
• Straight legs are raised so that the feet are 20 cm from the floor and slowly spread in opposite directions. Then they return to their original position. Alternatively, perform the scissors exercise with your legs in the same position.
• The legs are bent at the knees so that the heels are in full contact with the floor and pressed with the back of the feet to the buttocks. The pelvis slowly rises and falls, trying to achieve maximum amplitude.

2. Kneeling and on straight arms outstretched in front of the chest:

• On inhalation, the back bends towards the floor, on exhalation - in the opposite direction.
• The right arm and left leg are lifted off the floor, while the position on all fours continues to be held. They stretch behind their backs towards each other. Next, the same is done with the other pair of limbs.

3. Lying on your stomach:

• The arms are stretched up above the head, after which they are torn off as high as possible from the floor. Similar actions are performed with the legs.
• Without detaching parts of the body from a flat surface, crawling on the stomach is imitated.

Yoga to strengthen the back

A feature is not only the very fact of training the spinal muscular "corset", but also the development of plasticity of movements:

1. Lying on your stomach, a grip is made behind the back of the ankle with hands, while the back is smoothly arched. The exercise is performed under the supervision of a physician for dysfunctions of the organs of the endocrine system, since it has a stimulating effect on them.
2. Sitting in the lotus position the head tilts forward until the forehead touches the floor. Further - the same movements, only to the right and left of the body. Flexion is performed with full exhalation, return to the starting position - with full inhalation.
3. Lying on your back:

• The right leg bends at the knee and is thrown over the left leg. The left arm, together with the shoulder joint, is directed in the opposite direction. The body "twists" and then returns to its original position. The same steps are repeated with other limbs.
• The outstretched legs rise and the tips of the socks are thrown over the head, followed by the pelvis. The chest and shoulder areas of the back remain pressed against a flat surface.
• The body rises on the palms and heels, with the maximum arching of the back and pelvis upward.
• The simplest exercise in physical terms - in the starting position, no movements are performed, only deep breaths are taken. This is the final action. The challenge lies in keeping the body relaxed.

A set of exercises for the gym

The muscles of the back (exercises for strengthening which are not limited only to the gymnastic direction) can also be trained with the help of simulators, creating a load on certain muscle groups.

Suitable for professional athletes, bodybuilders.

1. The barbell is lifted from the floor above the head from a position with the body tilted forward, with bent legs at the knees and a straight back.

Important! The lift is performed only by extending the legs and hip joints, the dorsal muscles are subjected only to static stress.

2. Position - one leg is bent, the other is straight. The body is tilted forward, with one hand an emphasis is made on a fixed base, the other holds a dumbbell and swing movements are performed.

3.Grips the bar with his hands, is exposed at chest level and is wound in a circular motion behind the head until it touches the trapezius muscles.

4. The same position with the bar, but the work is done with the shoulder joints - up and down.

Important! Circular movements are prohibited - there is a potential risk of damage to the ligaments!

5. Pulling up with a weight fixed on the belt. Incompatible with hernias - promotes stretching of the vertebrae, which can have both positive and negative effects on pathology.

Exercises for osteochondrosis

Based on the location of the pathology, classes are divided into:

1. With cervical osteochondrosis:

• Smooth head turns to the right and left.
• Bends so that the chin touches the chest.
• Throwing the head back.

2. With chest osteochondrosis. Any options (standing, sitting, lying), in which there is a flexion of the back in the thoracic region on inhalation and extension on exhalation.

3. With lumbar osteochondrosis:

• Standing on all fours, the leg and the opposite arm are alternately extended so that they become parallel to the floor.
• Lying on your back, the legs are bent at the knees so that the heels touch the buttocks. Without lifting your back, knees bend alternately in different directions until they touch the floor.

Exercises for scoliosis

Strengthening muscles in this situation should be dealt with in exactly 3 stages:

Correct posture

Recommendations:

1. If the lifestyle involves prolonged sitting (work, study), then you should get up from the table every half hour and walk 10-15 steps.
2. The monitor should be correctly positioned so that you don't have to bend your neck to work behind it.
3. The chair should have a firm back.
4. The seat itself needs to be firm enough. Excessively upholstered furniture has the wrong position.
5. For women, the heel height should be within reasonable limits.
6. For children - you should control the convenience of fixing on the school bag.
7. Gymnastics should become an integral part of life.

Correct posture is possible only with due attention to it - until an even gait becomes a habitual way of moving.

Exercises for pregnant women

They exist and are aimed at relieving low back pain often associated with pregnancy.

The condition for their implementation is the doctor's control over the implementation of physiotherapy exercises:

1. Swimming.
2. Standing on all fours, the head goes down, and the back arches up like a cat.

   

3. The same position, only the head is thrown back up, and the back - down.
4. Resting on the shoulder back and the feet of the legs bent at the knees, the pelvis and lower back are slowly raised from the floor. Slowly and smoothly returns to its original position.

Important! Circular movements of the pelvis, as well as raising both legs in a supine position, are prohibited! They are fraught with complications during childbirth.

For expectant mothers, additional help will be provided by wearing a bandage, observing a rest regimen, and restricting computer work.

Lifestyle

The selection of exercises to strengthen the muscles of the back is not the only task for a person who cares about their health. The approach to solving the problem should be complex.

This should include:

1. A complete diet that includes the necessary elements for the formation of strong bone tissue.
2. Alternating periods of activity and rest.
3. Positive emotional background.

Work in each area will allow a person to be healthy and lead a full life.

Author: Babanin Vyacheslav

Article design: Mila Friedan

Video: Strengthen your back muscles

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