Elastic Band Exercises To Strengthen Your Back
Do you know the elastic bands? They are simple instruments that allow you to perform various exercises. In this case we will discuss options to tone the back.
Performing exercises with an elastic band to strengthen your back will help you achieve a proper posture that protects the vertebrae and the spine in general. In addition, you will tone the upper and lower dorsal muscles, as well as the lumbar and trapezius muscles if you work constantly.
Elastic bands, also known as muscle braces , elastic bands or tensioners support physical training routines by providing strength. They can be used by children, adults and older adults.
In fact, there are multiple investigations that show the excellent results of elastic band exercises to strengthen the back and other areas of the body in the elderly. So we can say that it is not a contraindicated sport for them.
1. Rowing with elastic band
This is one of the elastic band exercises to strengthen your back that is optimal for working the latissimus dorsi. It can be done sitting or standing. To specify it, do the following:
- Lay out a mat or sit on a comfortable surface, with your back straight and your feet fully extended.
- Pass the elastic band over the feet and hold it tight with your hands. Maintaining the position of your back and feet, stretch your arms and pull the bands towards your hips.
- You will feel the tension of the movement in the latissimus dorsi, due to the activation of this muscle.
- Now, if you are going to do the standing row, place your feet shoulder width apart and bend your hips and knees a little.
- Do the same movement with your arms.
2. Pullover with elastic band
This exercise is very useful to activate the upper part of the lats. Keep in mind that, the higher the tension of the band, the greater force is exerted on the muscle:
- Find a raised surface where you can secure the rubber band.
- Place your feet shoulder-width apart, holding the bands with your hands. Bend your knees, stick out your hips, and with your arms extended, lean forward. The hip flexion angle should be 90 degrees.
- Holding the position, pull your arms in a diagonal motion toward your hips.
3.Side raises
This exercise requires all your concentration to avoid future back injuries or discomfort. It strengthens the upper part and also the muscles of the shoulders and neck.
- With your feet shoulder-width apart, pass the elastic band over your feet, and hold it with both hands.
- Lean your torso slightly, place your arms on the sides and raise, slightly flexing your arms.
4. Band pull apart
This is a simple exercise to tone your upper back muscles:
- The feet should be shoulder width apart.
- Raise your arms and keep them in front.
- Holding each end of the elastic band with your hands, open your arms until they are extended.
- It is important to keep the elbows and shoulders locked during the execution of the movement.
5. Deadlift with elastic band
In addition to exercising and strengthening the back, this exercise also works on most of the body’s muscles:
- Step on the elastic band, hold the ends with your hands, and place your feet shoulder-width apart.
- Lower your hips and bend your knees as if you were going to squat.
- The neck should be straight, the gaze fixed to the front and the back always straight.
- Now, extend your knees by stretching the bands until you are completely straight.
6. Goalkeeper pull
This exercise turns out to be very useful for exercising the latissimus dorsi. It stands out because it does not require anchoring the elastic band to any surface:
- Stand completely straight and position your right arm as if you were going to shoot a bow and cross the band through the palm of this hand.
- With your left arm, hold the band very close to your right hand and tightly. With your back straight, pull your left arm toward your hips. The right arm should stay still and elevated.
- Perform this movement 10 times, rest and repeat with the opposite extremities. Leave your left arm elevated and flex with your right.
Advantages of elastic band exercises for the back
The use of elastic bands in back strengthening exercises has taken great strength. This is due to the many benefits they offer. Among them we find the following:
- The possibility of finding an elastic band in the market according to each level of training.
- Using the elastic bands builds muscle strength and allows you to imitate some sporting movements more easily.
- Wearing these bands has a low risk of injury and is safe to use. In fact, they are often used during muscle injury rehabilitation exercises.
- To obtain greater benefits in the muscles of the back and in those of other areas that we want to train, it is enough to increase the number of series each week. In addition, it can be changed to a band with greater rigidity.
It’s that easy to exercise your back muscles using elastic bands! Do not miss the opportunity and, if you were in doubt, buy one to start.
