Whether you’re an avid athlete or not, you can put a lot of stress on your back, both in your workout and through daily life. That’s why a healthy, strong back is important no matter your age and activity level. So many athletes focus on strengthening their arms and legs, and for their core, many focus almost entirely on their abs. But the core isn’t just about the front of the torso; the entire back needs to stay strong to support the spine, hips, and overall keep the body moving and functioning properly. So here are a few exercises that can help keep your back strong and healthy.
Swimming
Not only is swimming a low-impact way you can get in a serious workout, it also strengthens the muscles that support your spine and shoulders. Whether you prefer freestyle, breaststroke, backstroke, or butterfly stroke, the muscle groups you’re using during a swim will cover wide areas of the entire back, shoulders, chest, and arms. The controlled movement required only adds to the beneficial strengthening you’ll get. So, if you don’t already, add swimming into your workout rotation; just be sure you pay attention to your form to prevent any injuries from a sudden change in your exercise habits.
Supermans
This exercise is amazing, as it engages the entire back, plus the shoulders, glutes, and thighs. Lie face down with your arms extended about your head and your legs straight. Raise your legs, arms, and shoulders off the floor at the same time contracting the muscles in your lower back. Avoid jerky movements or looking up as you lift your arms and legs, and be sure to keep your neck aligned with the rest of your spine. Hold each for at least 20 seconds and return to neutral. Repeat 10 times.
Back Fly
This works the back and middle of the shoulders along with the upper and mid-back. With a medium dumbbell in each hand, step the right foot forward about two feet. Bend your front leg into a semi-lunge and hinge forward slightly from the waist. Keep your back straight, core tight, and body weight slightly forward. Make sure your shoulders are rolled back and down. Straighten your arms down toward the floor, hands, and dumbbells aligned under the shoulders. Slowly raise your arms to the sides, palms down and elbows slightly bent until the hands are just under shoulder height. Lower your arms back to starting position. Repeat 8-10 times.
Even though basic daily tasks, your back can be put into compromising positions, and if it’s not strong enough to support and adjust to those, injuries are likely. Keeping a strong, healthy back will help to prevent such injuries and keep you moving just the way you want for years to come.