| Back-Strengthening Exercises |
From "Ask DIY"
episode ADI-213 |
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Hurting your back during a workout is a great concern, says Ask DIY Fitness expert Stacie Saunders, and you should consult a doctor before beginning any exercise routine. If you check out okay, though, make an extra effort to condition your back. Below, Saunders answers five of the most commonly asked questions about strengthening your back: Q: I'm afraid I'll hurt my back during a workout. How can I make it stronger? A: You can use an exercise ball right in your house, without going to the gym. To strengthen your lower back, lie across the exercise ball with your arms crossed on your chest and facing straight ahead (figure A). Crunch up slowly from your waist (figure B) and then slowly bring your torso back down. This exercise will stabilize your spine. Q: Should I do back exercises before or after a workout? A: Combine back exercises with the rest of your workout. Q: How many repetitions should I do with back exercises? A: Ten to 12 reps is a great range. If your back is a little weak, start out with one or two sets of 10 to 12 reps each. If you feel like you're straining to do that many, stop earlier. When you gain in strength, switch to three sets of 10 to 12 reps. Q: Are there back exercises I can do at home? A: There are plenty. Remember, since you're not using a machine like you do at the gym, at-home workouts are more oriented toward stretching and strengthening. As well as the exercise ball, try lying on a mat with your shoulders flat, your hands at your side, and your one hip flat on the mat with knees bent (figure C). Stretch your spine out and hold the stretch, then release. Then move your knees to face the other side, resting on your other hip, with your shoulders still flat on the mat. Hold the stretch for 20 to 30 seconds. You can also stretch all the way out on the mat on your stomach with your legs straight out in back and your hands all the way out in front, like Superman flying. Lift your hands and feet a few inches off the mat and hold the position for a few seconds before releasing. If you like, vary the exercise by lifting one arm and its opposite leg and leaving your other limbs on the mat. Then switch to the other arm and leg. This really stretches and strengthens your lower back. Also consider the exercise ball to help stabilize your spine by flattening your stomach. Stretch out over the ball, looking at the ceiling, with your torso and bottom resting on the ball. Stretch into a backbend position, with your hands on the floor and gently use the ball to roll back and forth a little (figure D). This is a good exercise to do after the others, because they tighten your back and this will stretch it back out. Q: I've pulled my back in the past. Should I stay away from back exercises? A: Definitely not. But check with your doctor first to make sure that you can do back exercises. Web site resources for Back-Strengthening Exercises: Better Back Workout from HGTV.Com Back Strengthening and Stretching Exercises from Go Ask Alice.Columbia.Edu Exercise for a Healthy Back from Mayfield Clinic.Com Book: Breathworks for Your Back: Strengthening Your Back From the Inside Out
By Nancy Swayzee
ISBN: 0380790440
Avon Books (1998)
1350 Avenue of the Americas
New York, NY 10019
Web site: www.avonbooks.com
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