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Strengthen back muscles, prevent back pain and improve posture with these 15 dumbbell back exercises like shoulder shrugs, good mornings and Romanian deadlifts.
Single-arm bent-over dumbbell rows. Grab a single dumbbell. I recommend a 3- or 5-pound weight for beginners.Open your feet about hip-width apart and step one leg back into a staggered stance.
Slowly roll the hips, then low back, then mid-back up off the ground. Press down through the feet, then lift the right foot off the ground as if you’re beginning to march. Return the right foot ...
Williams flexion exercises (WFE) – also called Williams lumbar flexion exercises – are a set of related physical exercises intended to enhance lumbar flexion, avoid lumbar extension, and strengthen the abdominal and gluteal musculature in an effort to manage low back pain non-surgically.
Prone I-Y-T exercises are highly effective for strengthening and mobilizing the thoracic spine, encompassing the upper back region. By performing these movements, you engage key muscles in the ...
This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight. Equipment: body weight, kettlebell, medicine ball, or dumbbell.
Exercises that enhance back strength may also be used to prevent back injuries. Back exercises include the prone push-ups/press-ups, upper back extension, transverse abdominis bracing, and floor bridges. If pain is present in the back, it can mean that the stabilization muscles of the back are weak and a person needs to train the trunk musculature.
Clasp your hands underneath your back for a deeper stretch or keep the arms extended on the floor, fingers pointing toward your feet. Hold the pose for 5 seconds. Don’t let your knees splay out ...