The back and spine are the most important parts of the human body that serve as the musculoskeletal system. If there is a disease in this area, it can not only be very painful, but also negatively affect other parts of the body. A "back" is the complete part from the neck to the tip of the coccyx. The back consists of the spine, the back part of the ribs and the back muscles. The main causes of incapacity to work in Germany are mental illnesses and, in particular, back, joint or muscle complaints. These complaints are caused either by very high physical stress or by sedentary activities, such as in an office job. More than two thirds of all Germans over the age of 30 suffer from back pain to a greater or lesser extent. It is therefore almost a widespread disease. To get back problems under control or to prevent them from occurring in the first place, it is urgently recommended to strengthen the back muscles and to do back exercises regularly.
Build up your back muscles and strengthen them in the long term
Whether you strengthen your back muscles in a gym with strength equipment such as a butterfly reverse, a hyperextension bench, a lat machine, a back extension machine or a rowing machine, or do a wide variety of back exercises at home: The most important thing is to train your back muscles! In a gym, you should be shown the back exercises on the strength machines so that you don't make any wrong movements here. In addition to back training on strength machines, there is also the possibility of taking part in certain back courses. Many fitness studios now offer special back training courses in which the back muscles are trained in a very targeted manner.
Many back exercises, which you do on the strength machines designed for this purpose, can also be done from the comfort of your own home. Either you buy a new or used strength equipment for the back for this purpose or you inquire, which back exercises you can do even without a strength equipment. For example, the exercises done on a hyperextension bench can be done without the bench as follows:
Lie flat on your stomach and stretch your arms forward. Now lift your legs, your arms and your entire upper body so that only your abdomen touches the floor. Now hold this position for about 10 seconds and return to the starting position. Without much risk of injury, you can do this type of exercise every day at home before and after work.
If back problems have already occurred, you should in no case start training without first talking to your doctor.
Important rules and tips for a healthy back workout:
- 10 to 15 minutes of back exercise daily is enough to reduce or prevent back problems, incorporate back exercise into your daily routine
- Seek advice from a doctor before training, especially if you already have complaints.
- To avoid injury or misalignment, ask a fitness trainer. He will show you correct movements
- All exercises should be performed with calmness, attentiveness and concentration.
- Continue to breathe in and out calmly during each exercise. When tensing you should exhale, when relaxing you should inhale
- Beginners should hold the postures for about 10 seconds. You can increase slowly, but do not overexert yourself by tensing for too long or repeating the exercise too often
- Declare war on back pain and prevent it - with a healthy back workout from the comfort of your home with simple back exercises or with professional new or used fitness equipment specifically for the back!
Click here for strength equipment for the back
Image Source: #263690482 Diana Vyshniakova / Adobe Stock
Published on: 24 February 2014