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Back exercises

What does core stability mean to you? If you want to look at back exercises either for your upper or lower back - for whatever reason - then you are assessing your core stability. Strengthening the core of the body is essential to prevent injury and maximise performance in almost any activity, and one of the best ways to strengthen the core is through back exercises both for upper and lower back.

As we know, back exercises can be divided into two types - upper and lower. Lower back exercises are vital to support the torso, the area most prone to injury. You can strengthen this area with a simple activity done on a mat.

Lie prone on the floor, place your hands behind your head or clasp them behind you, and slowly lift your chest off the floor a few inches. Hold for a count of three, then slowly return to the mat. That's it. Perform this slowly and carefully, and stop if you experience pain. This is a versatile activity that can also be performed on a ball or a step.

The lats, or latissimus dorsi muscles, give width to your upper body. The most popular way to work them is to perform the Lat Pulldown. This is done on a cable machine, using the wide bar. Sit down with arms extended overhead, and grip the bar with hands a little wider then shoulder width. Pull the bar straight down until it is in front of your chest, then slowly return to starting position - this is the most crucial part, so be smooth and gentle. Its important to work both upper and lower back to help give your body symmetry and balance.

It's two great alternatives, one crucial area and a great start.




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