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Forum Name: Mind-Body Fitness

Strengthening Back Muscles

Nik

posted Jan 10, 2007 10:36:04 PM	To All
I have no muscle tone in my back. I'm new to exercise and don't know where to start, especially with my problem area the back. Does anyone have any suggestions?

Strengthening Back Muscles

BlueSky

posted Jan 11, 2007 8:52:54 AM	To All
Take a look at Yoga for Back Care with Rodney Yee. It's a great program that's gentle and can help strengthen your back as well as make it more flexible and less prone to injury. After my second child was born this program really helped me. This is one of many back care products Gaiam offers.

Strengthening Back Muscles

Rearden Steel

posted Jan 18, 2007 10:25:56 AM	To All
Hi, Nik - - You might try simple push-ups, and at first you may want to do them with hands and knees on the ground (instead of hands and toes, which you can work up to). Note that this will focus on the upper back, not the lower. They're boring, but you can do them anywhere, any time...I find it helps me when I decrease my excuses to skip exercise ("can't get to the gym", etc.). Good luck!

Strengthening Back Muscles

Bungee Monkey

posted Apr 4, 2007 3:18:21 PM	To All
Nik, I've seen people use the Gaiam Balance Ball Chair and it seems to get them to sit up straight and I'm pretty sure that's helping their backs. If you sit in a chair all day, it might be a good way to go. If not - or in concert with that - you can build strength in your back while you move if you drop your shoulders down and back until you feel the muscles are contracting. Hold that as you walk (or even sit). Throw in a very subtle twist as you walk and you'll feel it in your back, shoulders, and in your abs. You may also find you feel more powerful and confident as you do it, but that's just a side effect ;-) One thing I've heard from experts on back care is that having strong core muscles helps a lot. Seems odd to work on your stomach muscles (abs) to strengthen your back, but that's what they say. So Pilates is great for that. I also do a bit of light weight work with 5 lb weights. Just holding them out at a slight angle away from my body and then rolling my shoulders back. Seems simple but doing it in the morning in 3 sets of 13 repetitions really helps.

*Bungee Monkey*

Strengthening Back Muscles

Kalalea

posted Apr 23, 2007 10:05:21 PM	To All
I love the balance ball chair. I've been working many hours on a computer and my back was getting tired. The balance ball chair has helped my posture and strengthened my core.

Strengthening Back Muscles

Luckychien

posted Apr 27, 2007 9:26:28 AM	To All
Rodney's Back Care DVD is really a great way to start and become more aware your various back muscles. He also gives you tips and exercises for when you're sitting in a chair. As others have said, Pilates will really help build your core overall and help your back. If you have back pain as well, going for a session of Pilates reformer classes or a Pilates mat class (that only has a handful of students) can help you learn to do the exercises correctly.

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