Last Updated on 6 December 2020 by Ray Plumlee
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.
- 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.
- 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!
- 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.