Performing back exercises is of vital importance to provide the spine with adequate protection and achieve an efficient forecast of injuries and bad postures in the future. However, on multiple occasions, we could not find the time during the day to go to a sports center. Therefore, performing back exercises at home can be the great solution.
What are back exercises at home?
Training at home is one of the alternatives, increasingly majority, more used by people. Performing back exercises at home opens up multiple possibilities. You can train with your own body, buy some weights, or maybe some machinery. One of the most recommended and economical options is the acquisition of ropes to be able to perform exercises with some tension. Without going any further, lateral elevations or birds can also be carried out with ropes.
Obviously, it requires prior resource planning. The exercises are the same as those performed in gyms with the only limitation that we could lack equipment to carry out our training. This, far from being an impediment, will force us to spend more time in training. The lack of weight will prevent series of 10 or 12 repetitions, but we must perform many more to achieve the same fatigue as in a gym.
The advantages, however, are also manifold. Greater comfort by not having to move from home, better customization in the schedule, being in your own habitat, being able to play the music you want … In fact, many people claim that, power for equipment, they would train at home given the greatest comforts.
The benefits of back exercises
Performing back exercises at home, on the other hand, has numerous benefits. To the advantages of training in your own home, we must add the purely physical:
- It widens the back and strengthens the dorsal and lumbar getting an imposing and worked back.
- Prevents injuries and pain such as low back pain or postural problems.
- The greater strength in the back gives numerous benefits when practicing other sports such as football or tennis.
- You reach advanced ages with greater health and the possibility of walking perfectly with your back straight.
- Training at home with your own body avoids muscle overloads that may affect your back in the future.
Before the start of any type of gym routine, and more in the case of the back, it is essential to visit a professional. The spine is a person’s epicenter for moving. Therefore, we must take care of it with greater care than any other muscle group. A good performance at an early age will allow you to enjoy greater postural health in the future.
How to perform back exercises at home
Performing back exercises at home has multiple advantages but also some disadvantages. Therefore, we propose a training with your own body, and without the need to use dumbbells or machines, thus avoiding an economic expense to be able to train with total conditions as if it were a sports center. In fact, training with your own body allows you to achieve cleaner and healthier results than not adding external weight from machines or weights.
To do this, to begin with, we will divide the back into two parts: the lower part, and the upper middle part. The lower part is the most lumbar part, and the upper-middle part all the dorsals. To strengthen the lower back, we will focus on those stabilizing muscles that contribute, basically, to achieve a good core and a good body posture. The superman consists of imitating the position of the superhero. Stretched upside down, we will raise arms and legs at the same time. In the same line, the cobra consists of raising the trunk leaving the arms extended on both sides of the body. In this exercise, it is crucial to perform strength with the back and neck to avoid damaging the cervical. The breatstroke, on the other hand, mimics a breaststroke swimmer. With the legs stretched and the body upright we will perform series of chest strokes to work the lower back.
To work this part of the body you can also practice the inverted bridge. With the back facing the ground and supported with the tips of the feet and hands we will make an inverted abdominal bridge or plank / table. The exercise of swimmers is typical of pilates although it is also very useful to train the lower back. Stretched upside down, we will raise at the same time one arm and the opposite leg. Once finished, we will return to the initial position and repeat the same movement with the opposite arm and leg. Birds is one of the best known exercises to train the dorsals. Without dumbbells, it is also possible to do it at home. To train the upper-middle back, it is a good starting point. Stretched face down with the forehead touching the ground, and only raising the arms perpendicular to the body to work the different muscles of the back. The scapular push-ups have the objective of strengthening the highest part of the back and developing those muscles that allow to achieve a wider torso. The execution is similar to push-ups, but only the scapulars act.
Have you ever gone to the snow and tried to imitate a lying angel? Well, this exercise, known as an angel in the inverted snow, is about this. With our head lying facing the ground, we will move our arms in the same sense as we would to form an angel in the snow. The next exercise consists of performing push-ups in a supine position. We will stretch the body with the back touching the ground and with the legs flexed. From here, with the arms forming an angle of 90 degrees and the elbows touching the ground, we will make force to raise the trunk of the ground. The renegade row is a very important exercise as it works the entire back as a whole. In an abdominal plank position, with the arms extended and the palms of the hands touching the ground, we will bring the elbows back on both sides of the body. In fact, this exercise also works abs and shoulders at the same time. Finally, dolphin push-ups are a secondary exercise where the back also affects. Although they are intended to train abdominals, arms and shoulders, they are also an excellent movement to work the entire upper part of the back by placing ourselves in an inverted “V” position, looking at the ground and with the forearms resting on the floor and starting from here the corresponding movement.
To all these can be added lateral shoulder lifts, where the back also intervenes, and even squats or hip abductions. All these exercises can be performed without the need for machines or dumbbells or any kind. Only the weight and strength of our body is necessary. Therefore, given the impossibility of going to the gym for any type of reason, whether economic or operational, there is no excuse to continue training. Get comfortable in your own home and achieve your goals from performing back exercises at home with total luxury and comfort.