5 Stretches to Make the Back Stronger
There are many exercises for the back to strengthen and improve weak areas of the back. The back is comprised of many muscles, and maintaining posture is essential. People can strengthen their back by doing pull-ups, rows, deadlifts, or other exercises. But there are also ways to alleviate pain and prevent the risk of injury.
Back Muscles
- Trapezius
- Posterior Delt
- Teres Major
- Rhomboids
- Erector Spinae
- Infraspinatus
- Latissimus Dorsi
These are some of the muscles in the posterior chain but obviously, there are more muscles involved. Now what is imperative is to ensure the back is strong enough to do what it needs to do. As many are aware the body goes through physical trauma. This can occur by doing physical work such as resistance training, moving heavy objects, doing construction, or others. The body begins to wear down or can experience some uncomfortable sensations in areas of the body. It all depends on what caused the issue.
Stretches
- Bridging: This is probably the ultimate back stretch since it stretches out the posterior chain.
- Cat-Cow: This stretch is great for the spine and mobility.
- Seated Spinal twist: This is beneficial for the neck, back, hips, and glutes.
- McGill’s 3: This is an ab exercise but it does help alleviate lower back.
- World’s Greatest Stretch: This stretch is similar to the runner stretch but a bit more dynamic. It opens up the hip and sometimes due to tight hips, it can lead to lower back pain.
These exercises should relieve pain and improve mobility for the back. These exercises can be done at any time whether it’d be before or after training. This can also be done on rest days as well. Keep in mind that consistency is crucial if wanting to maintain the back (Or overall body). Perform these moves at least 2 to 4 times a week and that should be sufficient enough.
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