Mélina Lamarche

By Mélina Lamarche

October 8, 2014

Health

Build a Strong, Muscular Back

Article revised on 19 June 2017

Strength training can prevent, alleviate and sometimes even conquer back pain. If you are not currently suffering from back pain, here are a few exercises you can do 3 times per week.

LITTLE BRIDGE

Raise your pelvis while pressing downward with your feet. Hold for 5 seconds. Bring your back down, rolling it, vertebra by
vertebra, from top to bottom. Do it 10 times.

AIRPLANE

Get down on all fours. Stretch one leg back while reaching forward with the opposite arm. Hold for 5 seconds. Come back down.
Do it 10 times on each side.

PLANKS

Support your weight on your elbows and knees (or toes, if you’re more advanced). Contract your abdominal muscles by drawing in your belly button. Keep your back straight. Hold for 30 – 90 seconds, based on your ability level.

BACK ROTATION

Lying on your back, bend your knees 90°. Rotate your knees to one side and turn your head in the opposite direction. Hold for 30 seconds.Then, start over on the opposite side.

Would you like to take these exercises to the next level? Consult a kinesiologist at a fitness centre or go to the website of your provincial kinesiology association to find a kinesiologist near you.

Have a good workout!

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