How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises)
How To Get A Strong Lower Back The RIGHT Way (4 Must-Do Exercises)
Bridges
Bridges is the best lower back strengthening workout.
Hyperextension Roman Chair for Strong Lower Back
Hyperextension means a movement where an extension is made to any joint outside the normal range of motion.
Back extension is an exercise that works on the lower back as well as the middle and upper back, especially the erector spine. Each of us has two erectile spine muscles, one on each side of the spine that runs along the entire length of the spine. The erectile spine muscles are actually composed of 3 smaller muscles - the spinalis, the longissimus and the iliocostal is.
The name Hyperextension continues to be used for back extension exercises that are performed using the Hyperextension bench in the fitness gym. However, the name 'Hyperextension' is a misnomer, because what you are trying to do here is only extend the spine within its normal range, not beyond its normal range of motion. When you stretch back from the flexible position, to the last range, your head and neck are in a neutral position.
In fact, extending the back beyond the normal range of motion has been shown to be harmful to the exerciser. Hyper extension during dead lift causes lumbar disc pathology and muscle spasm.
Used equipment
Without any tools: This can be done by bending the arms over the ground and raising the arms, upper torso and legs as far as possible. Here you use gravity to prevent back extensor muscles from getting stronger.
Roman chair use: Roman chair helps to keep the legs steady up to the hip joint while extending the lower back. To exercise, the torso is bent forward and the floor above the hip joint is bent downwards. And to complete the exercise, the person compresses their back muscles (erector spine) and lifts their torso until their whole body is in a straight line from their head to their heels. Carrying a person with weights on the chest can make the exercise even more challenging. Light weights can be used initially to keep the back muscles from overwork. If you are a beginner, keep the weight down and then slowly bring it up to feel more resistance. Please remember to perform this exercise slowly and do not extend beyond the normal range of motion of the back as it may cause injury to the lower back hypertension.
Using a Hyperextension Bench: There are two variants of a Hyperextension Bench at the angle at which they support your lower body, depending on the 45-degree and 90-degree hyperextension benches. The 90 degree hyper extension bench is also called Roman chair which we discussed above. Here your body is positioned horizontally and one can feel the motion of the whole back range. Compared to a 45 degree hyper extension bench, where the person will be standing around and it only allows extensions in a partial range of motion. In both versions of the Hyperextension Bench, the person is asked to bend their arms in front of you or place their hands behind their head with the elbows while exercising.
Using a reverse hyperextension machine: This machine is used to strengthen not only the erectile spine muscles, but also the gluteus maximus and hamstring muscles (biceps femora's). When a back extension was attempted with this machine, the range of motion in the buttocks was found to be relatively high, while the simultaneous tension in the buttocks and back was relatively low.
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How To Get A Strong Lower Back The RIGHT Way (4 Must-Do Exercises)
2. Knee-to-chest stretch workout
3. Lower back rotational stretch workout in both left and right side in lying position
Picture: Pilates-back-stretch
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Strong Lower Back Exercise : Bird Dog
Picture: Strong Lower Back Exercise : Bird Dog
You're doing that for five ten seconds to advance that we're gonna move the opposite leg and opposite arm so sometimes instead of bird dog a more technical they might be quadruped add up asset arm and leg but that's not very fun to say and it's hard to remember.
Strong Lower Back Exercise : Cobra Pose
Picture: Best Stretching for Lower Back Pain (Click on the picture and see the magic)
Cobras are known for achieving a menacing pose by expanding their hoods when threatened. You don't need a hood—or a threat—to strike a cobra pose. Just expand your chest. You will need Comfortable clothing suitable for stretching and moving A calm place where you won't be distracted or disturbed and a yoga mat or folded blanket.
Step 1.
Lie on your stomach with your forehead and the tops of your feet against the mat. Your palms should be face down and next to your chest, your elbows bent and tucked close to your sides, and the tips of your fingers aligned with the tops of your shoulders.
Step 2.
Use your back muscles to lift your chest up and off the ground, keeping the back of your neck relaxed and drawing your shoulder blades and elbows back.
Step 3.
As your chest begins to face the sky, start to look up.
Step 4.
Press your hands into the ground to lift your chest a little higher, but only lift as high as feels okay for your lower back, neck, and shoulders. Always keep your elbows tucked close to your sides, and keep them slightly bent to prevent tensing up your shoulders.
Step 5.
Breathe slowly for between 5 to 20 breaths. To stretch out your face in this pose, stick out your tongue and open your mouth wide.
Step 6.
To come out of the pose simply lower your body down—no fangs necessary. Did you know In Hindu culture, cobras are considered harbingers of rain—and therefore symbols of power and fertility.
Related topic Music is the great motivation during workout as below.
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