As experienced chiropractors in Fareham, we often see patients struggling with back pain as a result of weak muscles. Quite often, people go years without having an answer for their back issues when it’s simply down to muscular imbalances.
Here’s a test to judge how strong your back muscles are: Stand with your back to a wall with your shoulder blades pressed against it. Can you hold this position long enough to sing the “Happy Birthday” song? If not, it’s time to strengthen your back and core. With more power in these areas of the body, you will significantly help to reduce your risk of back pain, and you’ll improve your posture too – making you look slimmer and more confident!
Here are four easy moves from our chiropractor that you can start doing today to help strengthen your back:
Opposite arm and leg reach
How to do it:
Get on to all fours. Reach your right arm forward, and at the same time, stretch your left leg back and flex your foot. Hold this position for 5 seconds, then release and repeat using the left arm and right leg. That’s one rep done. Aim for 10 to 15 reps per side.
Bent-over row
How to do it:
Hold a 5 to 8 pound dumbbell in each hand, stand with your feet hip-width apart and knees slightly bent. Lean forward from your hips and keep your back flat (the dumbbells should be in front of your knees). Pull the dumbbells up towards the lower part of your chest, keeping your upper arms and elbows next to your ribs. Concentrate on squeezing your shoulder blades together. Lower the dumbbells slowly. Do 2 sets of 10 to 12 reps.
Reverse fly
How to do it:
Stand with your feet shoulder-width apart, knees slightly bent, and your back straight. Hold a 5 to 8 pound dumbbell in each hand and keep your palms facing in. Hinge forward at the waist. Brace your core, then, with elbows slightly bent, lift the weights out to the sides and up as far as you can. Squeeze your shoulder blades together and lower back down. Aim for 2 sets of 16 reps.
A strong back is a healthy back!
Remember to seek the advice of a health care professional before undertaking any new form of exercise.
Our Experience Counts: 55 Years in Fareham
Serving the people of Fareham, and surrounding areas of Southampton, Portsmouth, Hampshire and the local areas of Whiteley, Hedge End, Locks Heath & Portchester
