Mucle training for the back

gary the great

Hey, i slouch a lot and people tell me its due to weak muscles in my back (dunno if thats true) anyway was wondering is there any training i can do to prevent this?

thanks

tribulus

maybe you should just consciously keep your back straight...

good back exercises: deadlifts, chins, bent over rows,

www.exrx.net a good website for describing how to perform exercises

FrankGrimes

What you want is some inner core exercises – these are a help to everyone and anyone as they will help with core stability and strength into old age so you’ll be doing yourself a long-term favour.

I’m sure if you google ‘inner core exercrises’ it should produce some good hits, I got my program from my physio (Mark McCabe in Sports Rehab in Malahide – he does Brian O’Driscoll too and is excellent).

Here’s a couple that are easy enough to describe (but not necessarily to do!):

-get an exercise ball and do press-ups off it. Start with two feet on it and the main aim is to keep the ball still (with your inner core muscles in stomach/back) while you push up and down. Do 3 sets of 12 reps.

-then when you get good at that change it so you only have one foot on the ball – this is hardcore so make sure you’re ready. 3 x12 on each leg.

-stand on one leg, bend knee of other leg 90 degrees. Keeping back dead straight bend your standing leg as far down as you can go slowly, and then slowly bring it back to starting position. You may want to start up against a wall. As you get better hold dumbbells in each hand. 3 x 12 on each leg.

-do one legged lunches with the other leg resting on top of an exercise ball. Add dumbbells as you get better. 3 x 12 on each leg.

-get into press up position but stick your ass up high. Hold for 6 seconds. Turn 90 degrees onto your left elbow, with your legs straight balance on the outer edge of your left foot. Your stomach and body line should be perfectly perpendicular with the floor. Put your right hand straight up in the air. Aim is to keep your left hip as high off the ground as possible (using inner core) and hold for 6 seconds. Then back to press-up/starting position, hold for 6, then repeat on right side for 6 sec, then back to starting position for 6 seconds. That’s one set – do six sets.

Do all of these and you’ll barely need to do sit-ups, throw in 72 (6 sets of 12) chin-ups (which IMO are the greatest exercise there is – they work so many muscles including deep abs), and 150 press-ups and you’ve got a quality workout right there thatll only take about 20 minutes. Your back will be the better for it and therell be upper body benefits and if you play any sport that involves changing direction you’ll be more solid for that too.

Cravez

Deadlifting is a must, i recently just started doing these and my back feels much stronger and the muscles feel tight and "ripped" also as tribulus said if you can, conciously try and keep your back straight. Frank has provided alot of useful info there but there are also stretches that help your back. I find that touching your toes stretches your very lower back. If you cant touch your toes just keep trying this everyday until you do. At this moment in time i can touch underneath my foot and touch my knees with my head when standing up, this will also build flexability.

Good luck m8

Cravez

gary the great

cool thanks guys, i got some streches to put more strength into my back and i will try touching my toes.
Thank guys.