Anybody who has ever suffered from back injury knows how important the back is. Even something as simple as gripping a tennis ball, an action that involves a focus on the fingers, forearm and bicep will involve the latissimus dorsi and other muscles in the back. In fact, everything we do is affected by the sturdiness of our back, thus, the back is probably the most vital part of our body when it comes to fitness, ignore your back at your peril. Further fitness training tips and free books available at Body Fitness Training
The lats are the big ‘side’ muscles, just under the arms that make a man triangle-shaped. To demonstrate how they are used, squeeze a tennis ball. You’ll quickly feel a tensing of the muscles on the side of the arm you use. It’s especially apparent if you have a back injury.
Any exercise will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong pillar for all the limbs to move off of. Body Fitness Training
Here are some rudimentary exercises to help extend and strengthen those all important back muscles. Most of them are better performed on a firm, but not hard surface, exercise mats are ideal. Whilst you work the muscles, you do not want to cause undue, painful pressure on bony parts of the torso.
Knee to Chest exercises.
Lay down on your back and grip your hands behind one thigh. Pull gently toward the chest, keeping the other leg flat on the ground. Vary the exercise by rotating the ankle. Firstly by pointing the toe, then pointing it backwards toward the knee, simultaneously as you stretch the leg. Hold the position for 7 seconds, then switch legs and repeat. Do 10 repititions.
Rotation exercise.
Lie on your back, knees raised and together, with your feet flat on the mat. With your arms extended and near the body, position your palms flat on the floor, lift both feet off the ground a little and rotate your trunk by moving the knee. Move the knees slightly left, then right.
Over time, as you become more flexible and build up power, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor. Alternate the action by crossing your arms over your chest, then perform again.
Pelvic Press.
Lie down on your back, knees raised and feet flat on the mat. Force the small of the back into the mat and experience the tension in the lower abdominals. Vary the exercise by moving your feet together and then slightly apart and repeat. As you force the small of your back into the ground, hold for 5 seconds and continue breathing normally.
Pelvic Lift.
Lie on your back, knees raised and feet flat on the ground,, arms crossed over your chest. Keep the legs and knees together, elevate the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat.
Remember to breathe normally throughout the exercise.
Dog Stretches.
Position yourself on all fours, raise your head, eyes looking forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Gently extend one leg, as near parallel to the floor as possible. Hold 3 seconds, then reposition the leg into the starting position. (If this produces back, hip, or leg pain stop immediately.)
Switch legs and repeat the exercise. Alternate the exercise by extending the leg with toe pointed, then rotate the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 repititions for each leg.
Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong, and you should consult your physician.
As with all exercise always have a good source of water at hand. Water filters are always a great idea
