Why strengthen your back?
Our back is made up of several muscle groups, including the latissimus dorsi (middle back), trapezius muscles (upper back), and lumbar muscles (lower back). Involved in the majority of our movements, strengthening our back muscles protects us from everyday injuries and improves our posture. Did you know ? 8 out of 10 French people complain of back pain, it is important to remember that a sedentary lifestyle at the office is an aggravating factor, it is therefore essential to take up sport!
At home or in the gym, whether you are a beginner or an experienced athlete, we deliver our sports exercise program and favorite gym equipment to strengthen your back and stay in good health.
How to strengthen your back?
Beginner. At home.
Exercises to strengthen the back.
Exercise 01 - Getting up and going to bed. Lying flat on your stomach, with your forehead pressed to the ground, bend your arms at a 90° angle on either side of your head. Lift your arms, elbows and hands off the ground to perform upward raises with your palms facing the ground. Hold the position for a few seconds, and release. Make slow, controlled movements, trying to bring your shoulder blades together. Remember to avoid arching your back. Exhale during contraction and inhale at rest. You can perform several sets of 10 repetitions.
Ideal for strengthening the posterior deltoids, trapezius and interscapular muscles.
Exercise 02 - Superman. A rise-down variation consists of holding the “superman” position on the ground. Lie on your stomach with your arms extended in front of you. Hold in a flexion with your upper and lower body off the ground. Hold for a few seconds and release. Do a few reps.
Exercise 03 - The plank. The plank exercise is excellent for strengthening your back and lower back. To do this, position yourself lying on your stomach, resting on your forearms, toes and knees, then raise your knees to hold in flexion with your legs extended. Stay well covered with your body aligned, contracting your abdominals. Be especially careful not to arch your back. Do sets of a few seconds. The more you practice, the longer you will be able to last in a plank.
Ideal for building spinal-lumbar muscles and therefore avoiding back pain.
Exercises to strengthen the shoulders.
Hold small dumbbells in each hand. (Don’t have any? Bottled water will do!)
Exercise 01 - Circles. In a standing position, legs slightly apart to be stable. Spread your arms, making sure they are straight, palms facing forward, make small circles (repetitions of 15), then large circles (repetitions of 15). Front to back, and back to front. You can vary the intensity of this exercise by gradually increasing your load (weight lifted).
Exercise 02 - Lateral elevation. Still straight, start with your hands at the bottom, then raise your arms, palms facing the floor. You should be able to draw a straight line between your two wrists. Do elevations (reps of 15).
Exercise 03 - Front elevation. Same principle as the lateral elevation but raising your arms in front of you.
These exercises will allow you to strengthen and tone your shoulder muscles and the muscles of your arms in the process!
Confirmed. To the room.
Device 01 - The rower.This device that you will find in the gym has the advantage of making you work several muscle groups. The movement is to be carried out in 4 stages:
- Start near the head of the machine with your legs bent, your back straight, holding the bar in your hands.
- Propel yourself backwards using your glutes, at the same time the bar will come with you.
- Make a rowing motion to bring the bar close to your abs.
- Release your movement and return to your starting point.
Device 02 - The elliptical bike.
Excellent for cardio, the elliptical bike allows you to work on your breathing, your heart but also your upper body thanks to these vertical bars on either side of you. The alternating movement will activate your shoulders and back.
Ideal for getting the whole body back into shape!
Device 03 - Guided load devices.
Ideal for strengthening the back in safety and comfort. In fact, you can select the weight of your choice yourself without having to handle discs, thus avoiding injuries. They also allow you to gradually increase in intensity depending on your level.
New to the gym? Don't hesitate to book a sports session with a coach so that he can give you all his advice on the devices and to plan a fitness program with him.
At home or in the gym, obviously remember to warm up, stretch and also hydrate well during your workout.
