Back Exercises

Picture: Surface Anatomy of the Back  Clinically Oriented Anatomy 4th Ed.  Moore L. & Dalley F

Picture: Surface Anatomy of the Back
Clinically Oriented Anatomy 4th Ed. Moore L. & Dalley F

The exercises below are designed to strengthen the  major back muscles, which may help in the prevention or recurrence of some back pain.
51.[Good Morning]
Build Up: Erector Spinae
42.[Good Morning]
Muscles Target: Erector Spinae
103.[Good Morning]
Develop: Erector Spinae
94.[Straight Leg Dead Lift]
Develop: Erector Spinae
144.[Back Fly]
Develops:Rear Deltoids
85.[Prone — Dumbbell Fly]
Develop: Rhomboids,
Trapezius (Upper Back)
6. Seated Row
Develops: Lats
67. Above [Bent Over– Bar Bell Row; Wide Grip]
Develop: Lats, Traps & Rhomboids
78. Above [Prone–Barbell Row; Wide-Grip]
Develop: Lats, Traps & Rhomboids
209. Above [Kneeling– Front Lats Pull-Down; Close Grip]
Develop: Latissimus Dorsi
1910. Above [Seated– Front Lats Pull-Down; To Chest]
Build-Up: Latissimus Dorsi
1711. Above [Seated–Straight Lats pull-Down; Pronation Grip]
Develop: Latissimus Dorsi
1312. Above [Trunk Push Back]
Develop: Erector Spinae
213. Above [Back Extension- Twisting]
Build Up: Erector Spinae
114. [Back Extension – No Twist]
Develop: Erector Spinae
1615. Above : [Seated–Pulley Rowing]
Build Up: Lats. Dorsi
1116.[Bent-Arm Pullover]Muscle Build: Lats




Just A Word Of Caution!

  1. If you are inexperience in lifting weights, don’t perform any of these exercises on your own.
  2. Performing any of the above independently may lead to back injury.
  3. It’s best to first seek medical advice, before participating in any exercise program.


Caution When Performing Back Extension Exercises

Spine flexion between the rib cage and the sacrum is limited to the straightening of one’s normal lordotic curve(normal line of gravity) which is the forward concave curve of the lumbar spine when viewed from the side.

The lumbar curve becomes obvious when an infant first begins to walk and assumes the upright posture. Usually this curve is less pronounced in men than in women.

When performing back exercises if you hyper-extend or stretch too far beyond that normal lordotic curve you can cause injury to your lower back which may further exacerbate an existing condition or lead to lower back pain.

Ballistic movements (sometimes refer to as dynamic movements) are stretching exercises that are performed with jerky, rapid, and bouncy movements. Although it’s believed that this mode of stretching usually provides the necessary force to lengthen the muscles, this jerky actions may lead to muscle soreness and injury from small tears to the soft tissue. If the stretching force cannot be controlled, ligaments can be easily overstretched.


Curvatures Of The305 Vertebral



Principles Of Basic Weight Training For Beginners

Before you begin any weight training program, you should first ask yourself this question: What am I trying to accomplish? Is it:
(a)To strengthen my muscles
(b)The increase size of muscles
(c)To increase muscle endurance.

Once you have decided what you goal(s) is/are, in order for you to achieve your goal, it’s very important that you not only know, but also understand the three basic principles behind all weight training progress. A simpler way to say this is that there are three things that help muscles to get bigger, stronger, and have more endurance. Exercise Scientists refer to them as basic principles of weight training. Here are these three basic principles below:

This simply means you have to exercise the muscle that you specifically would like to develop. You must also train this muscle for what you want to develop ( strength, endurance, or size). In other words if you want to develop your biceps then you have to focus on your biceps. If you want to get them bigger, stronger,or have more endurance you have to do what’s needed in order to achieve whichever of these goals you are are trying to achieve.

The overload principle is considered the basis of all weight training programs. In other words, in order for a muscle to develop, it must be overloaded or forced to work harder than normal. Another way to say this is that you should force the muscle to lift heavier load that it’s used to lifting.

Once a muscle has adjusted to a given load, it is no longer an overload. Therefore, the workload must be gradually increased as the muscle adapts to each new demand. What this means is that, once the muscle can easily lift a certain amount of pounds or kilograms, that amount of weight is no longer a challenge or is forcing it to work harder. Therefore, you should continue to increase the weight each time the load gets easier to lift.

For example, say in the beginning you were struggling to do 10 reps of bicep curls with a 25lb weight dumbbell, but after two weeks you are now able to do 10 reps easily. At this point, you should not try to do 15,20 etc, reps just because your biceps have gotten stronger. If you do this, you will not be developing more muscle strength, instead, you will only be developing more muscle endurance. When you increase the size of the weight progressively (continuously),this new weight that the muscle is unaccustomed to, will cause the muscle fibers to break, and during the repair process, it seems to undergo some physiological changes that result in it becoming much bigger and stronger.

How Much Weight Should You Begin With

You may ask the question, how much weight should I begin with? For a beginner,the amount of resistance(weight), again, depends on what you are interested in developing. The general rule is that for strength you need to use a heavy weight and low reps. Contrarily, if your goal is to increase muscle endurance, you should use a light weight which will allow you to do high(more)reps. To build muscle size you should use moderate weight and reps(not light or heavy — in between).

Why You Should Begin With A Light Weight

Since the exercises suggested above are not for the purpose of helping individuals to become Athletes, Power Lifters or Body Builders, but rather to help strengthen the muscles so as to lessen the chances of injury or rebuild the muscular system, regain strength, function, and muscle size after an injury, it’s best to start with a weight that is light. A light weight/resistance will not only allow an individual to easily perform the exercise correctly, but also helps to prevent injury and reduce soreness. You should gradually increase the weight, thus allowing your body sufficient time to adapt.
See blog article on the best way to prevent  muscle strain which has been listed as one of the main causes of back pain.


Comments or questions are welcome.

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