So many people whether they are regular trainers and the gym or just do gentle exercise from time to time suffer from back pain at one time or another. Regular exercisers spend a lot of time and effort in training their outer muscles in order to ‘look good’ when they flex in the mirror, buy not enough think about the inside. Training the back for strength and conditioning is a very simple process and can be done with a few easy to learn exercises that can be done anywhere, gym, kitchen, bedroom, lounge, it doesn’t matter only a small area of space is needed. Now when reading magazines or articles on the internet you will probably have come across words such as core, plank, back extensions and wondered what these mean and what exercises can be done to help you if you do suffer from weakened or painful backs. Gyms can be costly, intimidating and impersonal so a lot of people choose to train from home. This is great as it’s convenient, cheap and motivating as you can do it to your own music or in front of the television. Below I will go through some very simple exercises that can be done at home with no equipment and very little space yet will work all the major muscle groups of the body and helping to strengthen the back muscles and core. Lets start with a warm up, this is used to let the body know it is going to be put under stress and allows the heart rate to increase gradually while increasing blood flow to the muscles to make them more pliable and workable. A good warm up will also help loosen up the joints, tendons and ligaments which are often overlooked with painful consequences. To warm up walk on the spot and continue to walk on the spot while performing the following for 30 seconds each:
- Forward circles of the arms.
- Punching out left and right jabs.
- Elbows back thrusting behind the body.
- Arm straight and raise above head and down behind the body.
- Feet flicked back alternating behind the body.
- Knees up high alternating as you walk.