Bringing Strong Back

Your mother was right (as usual) when she would tell you to stand up tall and don’t slouch. A woman with her shoulders down and her back straight shows confidence, strength and beauty. Strong back muscles are essential for good posture. The upper back muscles are used in pulling your shoulders down and back and helping you stand tall instead of hunched over. Good posture is also the easiest and fastest way to lose 10 pounds! Then there’s the added benefit of looking great while wearing halter tops and backless dresses. A strong back can be very sexy!

Not only is a strong back eye appealing, it is also an injury preventer. Low back pain is the number one diagnosis that physical therapists see every day. Sitting too much during the day combined with poor posture is an injury waiting to happen. Having a strong back will also make your day to day life easier and less strenuous. Carrying groceries, gardening and lifting your children will seem easier.

It’s time we are bringing strong BACK!

Last fall when, I injured my L5 and SI Joint, it was a wake up call about just how important a strong back is.

Incorporate these five back exercises into two to three days of your week. Along with additional exercises that target the rest of your body plus cardio and a healthy diet and you will have a strong, beautiful back in no time at all.

For this workout you will need:

• A resistance band
• A yoga mat or towel
• Stability ball

Bent Over Row

1. Hold onto either end of a resistance band, and step onto the middle of it with both feet, so your ankles are directly underneath your hips. Lean forward, bending at the hips with a slight bend in your knees.
2. Keep your back parallel to the floor, and let your arms hang down. From here, pull both elbows up so they’re in line with your torso. Be sure to keep your elbows in and pointed upwards. Then slowly lower your hands back to the starting position to complete one rep.
3. Complete three sets of 12 reps.

*For an added challenge, add a dumbbell in each hand.

Standing Reverse Fly

1. Stand with your feet shoulder-width apart, keeping a slight bend in the knees. With straight arms, hold the resistance band in front of you with your hands slightly lower than your shoulders.
2. Pull your abs in tight as you open your arms out to the sides, focusing on the shoulder blades squeezing together. Slowly return your arms back to starting position.
3. Do three sets of 12 to 15 rep

Back Extension on Stability Ball

1. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you, toes on the floor about shoulder-width apart.
2. Lower your torso down with your hands behind your head — basically you are wrapping your upper body around the ball.
3. Lift your torso up until you form a straight line with your hips and legs.
   Lower back down to complete one rep.
4. Do three sets of 12 reps.

Shrug

1. Stand with your feet hip-width apart and your arms at your sides, stand on the resistance band and hold an end in each hand.
2. Start with your shoulders relaxed, and as you exhale, shrug them up toward your ears. Hold the position for a few seconds before relaxing your shoulders as you inhale.
3. Do three sets of 12 reps.

Superman

1. Lay belly down on the mat. Extend your arms above your head. Legs are straight.
2. Lift your upper back and legs and hold for five seconds, squeezing your glutes. Lower back down.
3. Do three sets of 12 reps.

This workout can easily be done at home or a gym.

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