advertisement
Updated 18 September 2015

Build those back muscles

Want a broad, strong back? Give your lats something to think about with this simple exercise.

0

Recent statistics show that 80% of all people will suffer from back pain at some point. 

Whether they belong to truck drivers, chefs, call centre workers or electricians, backs take enormous punishment.

A staggering number of people suffer from ‘bad backs’; millions end up spending time off the job.

Take action:

 - Grab a chin-up bar with your hands just more than shoulder-width apart and your palms facing away from you.

- Hang loosely, then pull yourself up until your chest nearly touches the bar. Remember that the slower you raise and lower yourself, the more of a workout the muscles get.

- If you can do more than five pull-ups, consider wearing a dipping belt with a weight hung from it. But if you’re starting out or are only reasonably fit, concentrate on getting your moves right first.

 - Tilt that pelvis. Lie on your back and with your knees bent and your feet flat on the floor. Clench your stomach muscles and buttocks, hold that position for seconds and release it slowly. Repeat the sequence ten times.

- Stretch your hamstring. Lie on your back with one leg straight and the other bent, but with the foot flat on the floor. Now try to straighten you leg while keeping your back flat against the floor. Hold that position for ten seconds and release it slowly. Repeat the sequence ten times.

- Lift your leg. Lie on your back with one leg straight and the other bent. Slowly lift the straightened leg as far as you can. Hold that position for ten seconds and release it slowly. Repeat the sequence ten times.

Read more:

The importance of back exercise
Back pain? Try these exercises

 
NEXT ON HEALTH24X
advertisement

Read Health24’s Comments Policy

Comment on this story
0 comments
Comments have been closed for this article.

Live healthier

Watch out! »

Gross fungal infections you can pick up at the gym

You go to gym to exercise. But make sure the only thing you pick up is a dumbbell and not one of these gross fungal infections.

Holiday health »

Your 10-step asthma holiday checklist

Don’t let asthma ruin your summer holiday. Whether you are travelling or embracing the summer at home, make sure you plan ahead.