Those who have had the unfortunate experience of suffering from back pain will understand how debilitating it can be. This is because even such minor activities such as clenching one's fist, or flexing the forearm or the bicep, will very likely involve the participation of back muscles such as the latissimus dorsi.
The latissimus dorsi or lats is a triangular, flat muscle. When you squeeze a tennis ball, notice the contracting of the muscles on the side of the arms. This is especially noticeable when you are suffering from back pains.
Any sport will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong 'pillar' for all the limbs to move off of.
Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.
Knee to Chest
Lie on your back. Clasp your hands behind one thigh. Pull towards the chest. Do this slowly. See to it that the other leg is flat on the floor. For variations, try flexing your ankle. Point the toe then pull back toward your knee. Do this while stretching your leg.
Each position should be held for about 5 seconds before switching to the other leg. Repeat 10 times.
Rotations
Lie back, knees raised and together, feet flat on the floor. With your arms extended and near the body, and your palms flat on the floor, lift the feet off the ground slightly and rotate your trunk by moving the knee. Move the knees slightly left, then right.
Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.
Alternate the action by crossing your arms over your chest, then repeat.
Pelvic Press
Starting position is lying down, knees raised, and feet on the floor. Slowly push down the small of the back against the floor. Do you feel the tension on your lower abdominals? Variations can be done by moving your feet together then moving them apart. Repeat.
Keep the small of your back pressed onto the ground for 5 seconds before releasing and returning to your normal position.
Pelvic Lift
Same starting position: lie on your back, raise knees, feet flat on the floor, and arms crossed on chest. Raise buttocks slowly. Hold for 5 seconds. Remember to keep legs and knees together. Then lower buttocks slowly. Count to two. Then do again.
It is important to keep your breathing steady throughout the entirety of this exercise.
Dog Stretches
While on all fours, lift your head, and look straight ahead. While lowering your arms, arch your back and hold for 2 seconds. Go back to initial position. Slowly raise your leg, extending it parallel to the floor. Hold this position for 3 seconds. Then go back to starting position. Stop whenever you feel any pain in any part of your body. You will not want to be injured doing this exercise.
Repeat the exercise, this time switching legs. For variations, keep your toes pointed as you raise your leg. Then slowly flex the ankle perpendicular to the leg. Maintain this position for 2 seconds. Do again, 10 repetitions for each leg.
It is important to remember that should you feel any pain from doing these exercises, you should stop immediately and talk to your doctor. - 15995
The latissimus dorsi or lats is a triangular, flat muscle. When you squeeze a tennis ball, notice the contracting of the muscles on the side of the arms. This is especially noticeable when you are suffering from back pains.
Any sport will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong 'pillar' for all the limbs to move off of.
Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.
Knee to Chest
Lie on your back. Clasp your hands behind one thigh. Pull towards the chest. Do this slowly. See to it that the other leg is flat on the floor. For variations, try flexing your ankle. Point the toe then pull back toward your knee. Do this while stretching your leg.
Each position should be held for about 5 seconds before switching to the other leg. Repeat 10 times.
Rotations
Lie back, knees raised and together, feet flat on the floor. With your arms extended and near the body, and your palms flat on the floor, lift the feet off the ground slightly and rotate your trunk by moving the knee. Move the knees slightly left, then right.
Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.
Alternate the action by crossing your arms over your chest, then repeat.
Pelvic Press
Starting position is lying down, knees raised, and feet on the floor. Slowly push down the small of the back against the floor. Do you feel the tension on your lower abdominals? Variations can be done by moving your feet together then moving them apart. Repeat.
Keep the small of your back pressed onto the ground for 5 seconds before releasing and returning to your normal position.
Pelvic Lift
Same starting position: lie on your back, raise knees, feet flat on the floor, and arms crossed on chest. Raise buttocks slowly. Hold for 5 seconds. Remember to keep legs and knees together. Then lower buttocks slowly. Count to two. Then do again.
It is important to keep your breathing steady throughout the entirety of this exercise.
Dog Stretches
While on all fours, lift your head, and look straight ahead. While lowering your arms, arch your back and hold for 2 seconds. Go back to initial position. Slowly raise your leg, extending it parallel to the floor. Hold this position for 3 seconds. Then go back to starting position. Stop whenever you feel any pain in any part of your body. You will not want to be injured doing this exercise.
Repeat the exercise, this time switching legs. For variations, keep your toes pointed as you raise your leg. Then slowly flex the ankle perpendicular to the leg. Maintain this position for 2 seconds. Do again, 10 repetitions for each leg.
It is important to remember that should you feel any pain from doing these exercises, you should stop immediately and talk to your doctor. - 15995
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