Superman back exercise

Superman back exercise

Superman back exercise
Superman back exercise

Back exercises are one of the ways that you can rely on to relieve back pain and prevent it by strengthening the muscles in this area. Doing back exercises, whether at home or in the gym, helps increase blood flow to the area and as a result relieves muscle stiffness and relaxation. Follow the article The following is to learn about the most prominent types of back exercises.

Back exercises at home

If you do not have time to leave the house or go to the gym, you can do back exercises at home to get rid of back pain and treat back problems. Here are the most important exercises that you can do at home.  

Bridge exercise for the back

This exercise is one of the useful exercises for the back. Follow the back exercises steps in order to get the maximum benefit:

First, lie on your back and rest your head on the floor.

Bend your knees so that the heels are directly under the knees.

Keep your arms at your sides with palms facing down.

Now it's time to apply, bend your pelvis down to keep your back flat.

Sweep the shoulder blades in and down.

Lift your hips toward the ceiling, and hold this position for 10 seconds.

Now lower your hips without touching the ground, and repeat the previous steps over and over again.

Superman back exercise

This may be an interesting exercise for some, all you have to do is lie on your stomach and stretch your arms forward, lift both arms and legs off the ground until you have an arc shape, make sure that both knees and chest do not touch the surface of the ground.

Back press exercise

This exercise is a popular exercise for the back, all you need to do is put your four limbs on the floor make sure that both hands and legs are wide apart, now lower your upper body and hips at the same time, keep your elbows folded close to your body Inhale with each descent and exhale with each ascent.

Back exercises in the gym

If you go to the gym and are looking for exercises that help you treat back pain and strengthen your back muscles, you can follow the following back exercises in the gym to get the desired benefits. 


Dumbbell back exercise

The back exercise with dumbbells is one of the lower back exercises that help strengthen and tighten the muscles. Follow the following steps to practice the exercise correctly:

Place the dumbbell board securely on your shoulders behind your head, with your feet shoulder-width apart.

Soften your knees and lower your torso until your back is parallel.

Make sure to keep your back straight throughout the application of the exercise, repeat the exercise several times.

One-arm dumbbell row

Follow the following steps in order to ensure the correct application of an exercise:

First, position yourself on a bench so that your left knee and shin rest on the bench, as well as your left hand.

Make sure that the right leg is straight with the foot on the ground.

Hold a dumbbell in your right hand and keep your torso straight.

Lift the dumbbell up and pull the elbow toward the sky while keeping it close to the body.

Squeeze the upper back while bending the elbow.

Repeat the steps several times.

Back pull exercise

This exercise is one of the classic back exercises that you can do in gyms.

With the help of the handle, grab the handle keeping your hands at a distance greater than shoulder width apart.

Lift the feet off the ground or place them in an assisted bar.

Pull your body up by bending your arms.

Once your chin is above the bar, go down and up again.

Back stretching exercises

Back and neck exercises can help stretch the back, and the following are the most prominent back stretching exercises.  

Shoulder stretch exercise to flatten the back

All you have to do is sit on a backless chair while maintaining the straightness of the body, pull the shoulder blades towards each other, and continue in this position for 5 seconds, when you are done, rest a little, and then repeat the exercise at least 5 times twice a day.

Back rolling exercise to stretch the back

All you have to do is sit on a chair with no back, put the right leg on the left and fix the elbow of the left hand on the outside of the right knee, and now twist and stretch your body to the right side and hold the position for 10 seconds, repeat this process on both sides 3-5 times twice a day, and it is worth noting that you can search for back exercises with pictures to learn the correct way to perform the exercises.

Back sculpting exercises

The accumulated fat in the back area may be one of the most annoying things for many, but surprisingly, a group of exercises can help you get rid of it. The following are the most prominent back sculpting exercises. 

Side leg exercise for back sculpting

All you have to do is follow the following steps to ensure that the exercise is applied in the correct way,

Lie on the right side on the ground and place the right arm behind the head or in front of the body to achieve support and balance, then place the left leg over the right part, and then raise both legs off the ground while exhaling, now lower the legs towards the ground while inhaling while maintaining the The feet are off the ground.

It is recommended to repeat these steps 6-8 times for each side of the body.

Cow and cat pose exercise for back sculpting

Follow these steps in order to do this exercise:

Lean on the wrists in a straight way with the shoulders, and the knees with the hips.

While inhaling, move the abdomen and back down while raising the chin higher and looking towards the ceiling, the spine should be in this U-shaped position.

As you exhale, lift the abdomen toward the spine while arching the back and bringing the chin toward the chest.

Repeat these steps 4-5 times daily.

Back sculpting swimming exercise

Follow these steps in order to get the desired results:

First, lie on your stomach with your arms facing forward.

Slowly lift your arms and legs off the ground and move them as you would while swimming.

Simultaneously raise the right arm and left leg up, inhaling once and exhaling again.

Lift the left arm and right leg while performing swimming motions in the air.

Back exercises for amplification

If you are looking for exercises to amplify the back muscles, then weight lifting exercises are the best, all you have to do is do weight lifting, and the following is the correct way to exercise weight lifting:  

First, stand in front of a barbell, keeping your feet shoulder-width apart.

Bend over so that your back is parallel to the ground.

Now grab the barbell, making sure your hands are about 2-3 feet apart.

Now bend the back muscles and lift the bar to the lower chest smoothly.

Hold the pressure for 2-3 seconds, and then slowly lower the penis to the bottom.

Repeat this process 3 times.

Or you can use weight machines available in gyms to develop and build back muscles, to strengthen the upper back and shoulders, do pull-down exercises, all you have to do is pull the bar down, it is worth noting the importance of making sure that the back is in a straight position and the chest is pushed to outside in order to achieve the maximum degree of benefit for the exercise.

Back exercises for back pain

Back pain may be one of the problems that many suffer from, but what is the solution? You can do back exercises to treat back pain in order to reduce the severity of the pain.  

Partial crunch exercise for back pain

This exercise helps to strengthen the muscles of both the back and the stomach, and it can be applied at home with ease. Follow the following steps in order to get the desired results:

First, lie on your back and bend your knees in such a way that both feet are flat on the floor.

Put your hands behind your neck and tighten your stomach muscles.

Lift your shoulders off the ground while continuing to breathe.

Avoid pulling the neck off the ground with your hands.

Hold this position for a second and then come back again.

Repeat the steps between 8-12 times.

Wall slide exercise for back pain

Do this exercise by following these steps:

Stand up straight 25-30 cm away from a wall.

Lean toward your back until your back is flat against the wall.

Now slide down slowly until your knees are slightly bent with your lower back pressed against the wall.

Hold this position for 10 seconds.

Then slowly rise back to the start.

It is recommended to repeat the steps 8-12 times.

Hamstring stretch exercise

It is believed that this exercise can help reduce back pain, all you need to do is the following:

Lie on your back with one knee bent.

Using a rolled-up towel, straighten and pull your knee.

You may feel a dull ache on the back of your leg

Continue this process 15-30 seconds.

Repeat the steps 2-4 times.

Benefits of back exercises

Back exercises can bring many benefits to the body, and the following are the most prominent benefits of back exercises: 

Helping to improve posture, one of the most important benefits of back exercises is its role in helping to sculpt the body and improve the general shape of the body.

Preventing Injuries: Doing back exercises after sitting for a long time can help you reduce back pain and fatigue caused by prolonged sitting.

Enhancing strength, back exercises help to strengthen the muscles of the back and the body in general, as some studies have found that weak back muscles will make you a weak person unable to do heavy duties.

Enhancing sexual performance, yes, surprisingly, back pain is one of the main causes of impotence in both men and women.

Improving body movement, as back exercises help to strengthen muscles, thus increasing the speed of movements.

Enhancing blood flow in the body, exercise in general helps to enhance blood circulation in the body and reduce fatigue, anxiety and depression associated with lack of exercise.

Back exercises are one of the necessary things that you must include in the daily routine of the sport due to its many benefits for the back in particular and the body in general. Back exercises can be practiced either at home or in gyms using some special tools.

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