Back Strengthening Exercise: Why Less can sometimes be More!

How about those same guys using the back extension machine in the gym with 200 lbs on it going from a deep flexion forward to a back hyper-extension.

These exercises are what they say; back strengthening exercises, but they are working the superficial or surface muscles. That's why these guys look so huge and blown up like the incredible hulk!

What this means is we may be strong on the surface but weak beneath the surface. Now doesn't that seem shallow!

The back has a complex set of upper, lower, deep internal and external muscles that are needed to stabilize and support it.

If these muscles are unbalanced by being tight or weak it can cause much undue stress and strain on the vertebrae that make up the spine.

This is why it is so important that your back strengthening exercise routine involve all the layers of muscles, most importantly beginning with the deep internal stabilizing muscles.

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Once the back is stable and protected then you can begin your back strengthening exercise for the larger more superficial muscles.

One of the best ways to feel the transverse abdominal muscles working is to exhale when you are exerting a force on your muscles, or when you are at the hardest part of a lift or push or pull.

By expelling the air through your mouth as you perform a back stretching exercise you will, in turn contract the abdominal muscles which support and protect your back from the intense load.

Before beginning a back strengthening exercise program ask yourself what you are trying to accomplish and how much time you are willing to devote to your exercises.

Are you preparing to play golf or tennis, improve your bowling scores or swim stroke?

Maybe you want to be able to pick up your children or grandchildren without pain. Or maybe you just need a back strengthening exercise program to keep your spine healthy and pain free.

Whatever your goal it is important to follow these tips and techniques to ensure the safety and effectiveness of your routine:

1. Make sure you warm up your muscles by doing back stretching exercise.

A warm-up can include doing some Pilates based mat exercises to warm up and prepare those deeper muscles for the stabilizing work they are about to perform.

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2. Try performing some deep breathing and pelvic rocking exercises such as the cat stretch on your hands and knees. This will help to warm up the spine and work the abdominals.

3. Turn over onto your stomach and perform some of the single leg kicks, bending at the knee to warmup the quadriceps muscles.

The swimming exercise on your stomach extending opposite arm and leg is another good warmup exercise to stabilize the back and prepare the abdominals.

4. Now you are ready for your back exercises for your larger muscle groups such as the ones you do in the gym like the back extension machine, dead lifts, etc.

Remember to expel the air through your mouth on the hardest part or exertion of the lift and keep your spine in a natural or neutral position with the abdominal muscles engaged.