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Beautiful and strong back is a
symbol of elegance and style. It not only makes your appearance look
graceful but also makes you stand taller. Nothing makes you look
more beautiful -- or slimmer -- than a strong back. A strong back,
and a strong overall body to go with it, helps you exude ease and
confidence in everything you do.
Following are a few back exercises that will help you have a
beautiful back
Desk
Exercises
1. Shrug your shoulders toward your ears and then drop them. Repeat
three or four times.
2. Place your hands on your shoulders and touch your elbows in front
of your chest. Now try to touch your elbows behind your back. Repeat
three times.
3. Overhead reach: Start with your arms dangling outside the armrest
of your chair. Slowly raise your arms from your sides until they are
directly over your head. Reach toward the ceiling for a few seconds
and then lower your arms to the starting position. Repeat two or
three times.
Bent-over row using dumbbell for entire host of back muscles and
biceps
1. Stand with feet flat on the floor, one leg extended out in
front, but don't lock your knees.
2. Bend over at the waist but keep your back straight so it's
parallel to the floor. Let your arms hang straight down, keeping
shoulders even. The dumbbell should be directly under your shoulder
and parallel to the floor.
3. Pull the dumbbell straight up by bending your elbow. The dumbbell
should remain parallel to the floor. Keep your elbow and the
dumbbell close to your body. Continue until the dumbbell touches
your rib cage and your elbow is slightly higher than your shoulder.
4. Hold on and then lower. Do three sets of 8 to 12 repetitions.
Opposite
Extensions
This set of exercises stretches and strengthens your entire back.
1. Lie on your stomach with your arms and legs outstretched. Pull
your abdominals in towards your spine. Rest your forehead on the
floor to align your neck with the rest of your spine.
2. Lift your right arm and left leg little way off the floor and
stretch them to opposite ends of the room. Hold for five slow
counts, and then slowly lower them. Do the next repetition with your
left arm and right leg and alternate until you have completed all
repetitions.
Back lifts
This exercise strengthens your lower back.
1. Lie on your stomach with your legs outstretched. Both of your
arms should be touching the floor and they should be bent so your
palms are near your shoulders. Pull your abdominals in towards your
spine as if you are trying to create a space between your belly
button and the floor. Rest your forehead on the floor to align your
neck with the rest of your spine.
2. Without using your hands, lift your head and chest up off the
floor as high as you comfortably can. Your palms will lift off the
floor as well. Hold this position for a moment until you feel a
stretch through your lower back, and then slowly lower. Repeat until
you have completed all repetitions.
Rows
This exercise strengthens your upper back.
1. Stand with your left foot in front of your right foot about a
stride length apart. Hold a free weight or glass of water in your
right hand and lean forward about 45 degrees. Place your left hand
on your left thigh for support. Stretch your right arm down so that
it's perpendicular to the floor.
·2. Lift your right arm up until your hand is at waist level and
your elbow is pointing towards the ceiling. Then, slowly lower to
the start. Once you have completed all repetitions, repeat with your
left arm.
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