Back Muscles
A Strong Back Will Do You Well All Your Life!

Isometric back exercises can bring power and strength back to many different regions of your core. The back can really be separated into three distinct areas: the upper back, the lower back, and the shoulder area. Developing these muscles, especially using concentric and eccentric muscle contractions, can help elevate back pain, improve posture, and add strength to the neck and shoulder areas. Isometric back exercises are not just for the star athlete or professional body builder, they can be utilized by anyone looking to add strength and definition to this core area of the body.

  1. Isometric Back Bridge: This is a great exercise to increase strength, stamina, and flexibility. Start by laying on your back. Next, place your feet firmly on the floor, about an equal distance from your butt. Put your hands behind your head (palms down!), and push your body and back off the floor. Keep your neck, back, and gluts, tight and try to hold the pose for thirty seconds. Repeat up to twenty-five times.
  2. Isometric Superman Pose: This one is fun and easy! Lay down on your stomach. Keep your arms and legs stretched out, and raise your arms in front of you, using your back to put you in a “flying” position. Keep your back and gluts tight, and hold this for thirty seconds. If you can get your legs up as well, that’s a bonus!
  3. Isometric Locust Pose: Just like the Superman Pose, this one involves you lying face down. This time, put your arms palms up at your sides. Next, use your legs, gluts, and back, to elevate your torso off the ground. Try to keep your arms behind your back, palms up. Start off by trying to hold the pose for fifteen seconds, and work your way up to a full minute. This is a great way to eliminate lower back pain by slowly strengthening your back muscles!

Using these concentric and eccentric activities, you can build a strong back, and reap the same benefits of a star athlete, or body building champion. Use these exercises to help increase flexibility and get rid of aches and pains in the lower back, and remember that you can do these exercises virtually anywhere, and at virtually any time. The key is to use an amount of intensity that works best for you while flexing your back, leg, and gluts.

Originally posted 2016-01-12 00:17:09.

NWilkinson
+ posts

I’m Nick Wilkinson. I writer and radio personality who lives in Phoenix, Arizona.
With over 14 years of experience in the Behavioral Health Field, I’ve been working in close contact with kids from all walks of life.
Specializing in teenagers and young adults, I’ve been a career long supporter of “verbal de-escalation” and non-violent crisis intervention. I believe that what you say, and how you say it, are the keys to successful communication. I currently write about men's health topics, parenting and child abuse topics, and other social issues. You can visit my blog at www.ActingNotReacting.com

Tagged on: aconcentric    athlete    back    body building    contraction    eccentric    Exercise    Isometric    muscle

7 thoughts on “Isometric Exercises : Back

  • 13 March 2016 at 2:09 PM
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    Recently I have been experiencing some awful back pain but after trying these back exercises I have to say that I feel much better.. I will continue doing them and hopefully the pain will disappear.

    Reply
  • 27 February 2016 at 10:27 PM
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    As anyone with a bad back will tell you, finding the right exercise regime is vital to keeping recurring injuries to a minimum. Of course as you get older exercising itself can cause injury. At least is was for me. This I think I can do. Thanks!

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  • 7 February 2016 at 9:11 AM
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    When your back is strong, your body is strong. I see so many complain about back issues, but they refuse to help themselves out. They just sit around all day wondering why the ache.

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  • 22 January 2016 at 8:44 AM
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    A very informative post. I have only had back problems twice, both caused by specific events that really were nothing… bending over to pop off a hubcap and then a year later bending at the waist to unplug an electric cord. Both incidents took me days to recover from. The second incident was in Germany, and the doctor told me I needed to strengthen my back muscles or this was going to happen repeatedly. I followed his advice and have never had a problem in the past 20+ years.

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    • 30 January 2016 at 8:29 PM
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      What exercises do you do regularly to keep your back strong? Have you had success with leg lifts?

      Reply
  • 16 January 2016 at 2:33 PM
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    I do have back problems and I’m trying to train it when I have time for it. When I was young I had to spend a lot of time at computer and was sitting wrong. Now my back is hurting from time to time. I liked this video from Eliot about back problems: https://www.youtube.com/watch?v=jIq_CzIntrE

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    • 30 January 2016 at 8:30 PM
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      There are a few Isometric exercises that you can do safely in your chair. Have you tried any of them?

      Reply

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