Bodies in Motion... Minds at Rest: Back Exercises

When doing back exercises…..

only work the muscle to the point of mild tension - NOT excruciating pain. This is your back you are working you know…..
variety is the key for strong back muscles and good posture. Try to do exercises that will use your lower-, mid-, and upper back.

Doing a variety of back exercises will result in better posture and strong balanced back muscles.

(when you perform this move you’ll look like a fish out of water)

works your traps and lats (trapezius and latissimus dorsi)

Starting Position - Lie face down with your arms stretched out in front of you on the floor. Your legs should be straight but not locked at the knees. Keep your legs together.

The Move - Lift your right arm and your left leg into the air. (Don’t throw your limbs up into the air, LIFT them into the air - taking care not to go too high, you don’t want to throw anything out of place.) Slowly lower each limb back to the starting position. Switch limbs and repeat the exercise. Each lift should take you approximately two counts to do. Do 15 reps for each pair, alternating limbs.

Variations:

Yes, yet again our wonderful friend the ankle weight. Need we say more?
Wrist weights work well too.
You could also use resistance bands on your legs.

Back Extension

works your trapezius and latissimus dorsi (your upper back)

Starting Position - Lie face down with your hands both underneath your forehead. Keep facing the floor.

The Move - Using only your back muscles slowly lift your upper body until your chin is a couple of inches off the floor. (Don’t use your hands or arms, keep your hands in front of your forehead so the backs of your fingers are touching your forehead). Lower your body back to starting position.
Variations:

By placing an ankle weight behind your head as you lift your upper body you will increase the resisitance in which you are working at. Resistance bands will also do the job, make sure though that you place the resistance bands somewhere close to your armpits and not your head or neck lest you plan on seeing the chiropractor the next day.

Standing Deadlift

works your erector spinae (the muscles running along your spine)

Starting Position - Stand with your feet a bit wider than shoulder width apart, keeping your knees slightly bent. Don’t arch your back, keep it straight. Your hands are down at your sides, slightly wider than shoulder width apart. Make sure that you can wiggle your toes, your heels should be supporting the weight of your body.

The Move - Bringing your chest forward, bend forward at your hips and push your back. Stop bending when you feel a stretch in your hams (hamstrings). Slowly raise yourself back up to starting position. One motion of this move should take four counts.

Do 15 reps.
Variations:

You can hold a barbell in your hands at your thighs.

A dumbell will work well too, in fact any free weight will do, provided that you can lift it and it will not drag your upper body down when you bend.