MUSCLES OF THE HUMAN BACK, superficial and deep, their location, functions, innervation (Table)

How a person feels depends largely on how healthy and strong the back is. And its good condition is greatly affected by the training of the muscles that form the muscle corset. In addition, a toned back will not only be strong, it will look much better than an untrained one. Within reasonable limits, physical activity is simply necessary. The best back exercises that will help pump it up and relieve pain, if any, can be found in this article.

The best back exercises

Why you need to train your back

If you think about what answer to give to the question indicated in the subtitle, then there are two main options, and both of them are correct. First, you need to train your back for beauty . It is much more pleasant to have an athletic and fit figure than a loose body with flabby muscles. This is what usually worries the majority of people inhabiting the planet. However, there is a second aspect - health . And it is much more important than the presence of muscle relief.

Back muscle training

The fact is that physical activity on the back is simply necessary - it will help train the muscles, and due to this, part of the impact experienced by the spine will be distributed to the muscle corset around the upper part of the skeleton and, accordingly, it will be easier for the spine to support a large body weight. Due to this, the risk of developing a number of back and spinal column diseases is significantly reduced.

A trained back looks beautiful

Anatomy of the back muscles

To know which exercises are best for the back and how to properly train this part of the body, it is recommended that you familiarize yourself with how it works, that is, study in general terms the anatomy of the back. In general, back muscle tissue is present throughout the upper back surface of the human body. Muscles can be divided into:

• superficial , which have two layers. These are the so-called latissimus and trapezius muscle elements, and the second layer is represented by the serratus and rhomboids, as well as the muscle that is capable of lifting the scapula;
• deep.

Back muscles

Resistance bands and wrist trainers

Table. Muscles of the back area.

On a note! Also, all back muscles can be divided into three zones - the muscles of the lower back, trapezius and latissimus. The appearance of the back will largely depend on how pumped they are.

Best exercises

Considering that exercises for the deep muscles of the back are not practiced or popular in sports, the most important and global movements for the group should be considered, taking into account their nature and impact on parts of the back.

Basic movements

Lat

• Pull-ups.
• Bent-over barbell row.
• T-bar row.
• Upper block pull.
• Bent-over dumbbell row.
• Lever rod.
• Horizontal block traction.

Trapeze

• Pull to the chin (“broach”).
• Bent over dumbbell row.
• Lee Haney deadlift.

Low back and extensors

• Deadlift.
• Romanian cravings.
• Exercise "Superman".
• Exercise "Good Morning".

Insulating

Taking into account the anatomy and structure of the human back muscles, there are no isolation exercises for the lats, so only the trapezius and lower back are considered in this category.

Trapeze

• Shrugs.
• Raising the shoulders in a sitting position.

Aspects to know before you start training

The set of muscles located in the back area is the largest muscle group of the entire human body. Pumped trapezius muscles give your figure power, and the latissimus muscles will make your shoulders wider. It is important to remember that back exercises, which are performed in the gym in order to pump up this part of the body, are very traumatic. And if the load is given incorrectly, that is, very large at once, then there is a high risk of injuring the back and provoking the development of a number of pathologies.

If you exercise incorrectly, you can injure your back.

Attention! Incorrectly dosed load on the back muscles can cause the development of osteochondrosis, intervertebral hernias, etc.

That’s why you shouldn’t rush right off the bat – you need to load your muscles gradually, starting with the simplest basic exercises. This is especially true for those people who until some time were far from sports and led a sedentary lifestyle.

Back exercises

As for people who are not trying to pump up their back, but simply want to improve their physical fitness a little, then for them the load at first should be dosed. For those who already have a number of problems with the spine, it is better to consult a doctor about the possibility of playing sports. In the latter case, it is still better to exclude serious strength exercises and focus on physical therapy or back stretching. These types of physical activity can also improve the condition of your back, but will not aggravate the current situation.

Prices for back belts

Levator scapulae muscle

The levator scapulae muscle is a posterior muscle that connects the upper limb to the spine and is located in the posterior cervical triangle. The upper surface of the levator scapulae muscle is hidden by the sternocleidomastoid muscle, and its lower part is hidden by the trapezius muscle [1].

Start

The levator scapula muscle begins on the posterior tubercles of the transverse processes of the cervical vertebrae 1-4. [2]

Attachment

The levator scapula muscle is attached to the vertebral edge of the scapula between the superior angle and the base of the spine. [3]

Position

The upper third of the levator scapulae strap muscle is located deeper than the sternocleidomastoid muscle, and the lower third is located deeper than the trapezius muscle. From the transverse processes of the upper cervical vertebrae, the fibers of the levator scapulae muscle pass down to the superomedial border of the scapula. [1]

Innervation

The levator scapulae muscle is innervated by the cervical spinal nerves (C3-C4) and the dorsal scapular nerve (C5). [4]

Blood supply

Descending scapular artery [5]

Function

The levator scapula muscle elevates the scapula and tilts the glenoid cavity of the scapula downward, rotating the scapula downward. [6]

If the scapula is immobilized, contraction of the levator scapulae muscle causes lateral flexion of the cervical spine and stabilizes the spine during rotation.

Clinical relevance

The forward position of the head places great stress on the levator scapulae muscles, which simultaneously contract to extend the neck into an extended position. [7] Increased stress on the levator scapulae muscles due to prolonged activity with the head tilted forward can cause cervicogenic headaches.

Survey

The length and strength of the levator scapulae muscle can be assessed with the patient in the supine position with the ipsilateral scapula stabilized and the contralateral side flexed and the head rotated. Also, trigger points are often found in this muscle, which can be palpated in the superior and inferior attachments.

Trigger points of the levator scapulae muscle

Location of trigger points

• TT1 – Shoulder-neck junction, palpated when the trapezius muscle is displaced posteriorly;
• TT2 – Slightly above the superior angle of the scapula.

Referred pain

• Transition from shoulder to neck;
• Along the medial border of the scapula;
• Dorsal region of the shoulder.

Consequences of weakness and tension

Consequences of weakness of the levator scapulae muscle

Pulling activities such as opening doors and rowing may be impaired by weakness of the elevator scapula, rhomboid major and rhomboid minor muscles. Weakness of these muscles is also cited as a cause of poor posture characterized by rounded shoulders. Some theorize that the muscles are necessary for postural alignment, and therefore weakness allows the shoulder blades to abduct and descend. However, no studies have found a link between the strength of these muscles and postural alignment. No cases of weakness of these muscles have been described. Therefore, although it is widely believed that weakness of these muscles may contribute to poor shoulder girdle posture, this link has not yet been established.

Consequences of levator scapulae muscle tension

As with weakness of the elevator scapula, rhomboid major, and rhomboid minor, tightness in these muscles has been described as the basis for the rounded shoulder posture. Adaptive shortening of these muscles results in elevation, adduction, and downward rotation of the scapula. This position rotates the glenoid fossa downward and forces the scapula to tilt forward, thereby lowering and rounding the shoulder. Therefore, the tension of these three muscles theoretically leads to a complex three-dimensional change in the position of the scapula. However, a direct connection between the tension of these muscles and postural disorders has not been established. The difficulty in establishing a connection between tightness of these muscles and poor posture lies in the difficulty of quantifying the exact position of the scapula and the true length of the muscles. Until research results are obtained using more accurate measurement instruments, a clear understanding of the postural impact of tightness or weakness of the elevator scapula, rhomboid major, and rhomboid minor will be lacking.

Pain in the levator scapulae muscle

Pain and tenderness in the elevator scapula, rhomboid major, and rhomboid minor muscles are common clinical findings. Both weakness and tightness have been described as explanations for pain along the medial aspect of the scapula and at its superior angle. At present, although there are widely held beliefs regarding the contribution of weakness and tension to these complaints, there are no clear findings to support or refute these beliefs. It is therefore essential that more accurate means of assessing the strength and tension of these muscles become available.

Neck and shoulder pain associated with the levator scapulae muscle

The levator scapulae muscles likely play an important role, as mentioned earlier, in maintaining optimal alignment of the head and neck. In this role, the muscle may be constantly active to counteract the tendency toward forward flexion. Jull characterizes this muscle as one of the muscles in the neck-shoulder girdle that becomes overactive with poor posture, such as a forward head position. Over time, length-related changes in this muscle will occur as a result of this position, however, in the short term, over-activation of the muscle can lead to pain and discomfort. Patients with neck pain and postural problems often complain of pain in the area of ​​the superior medial scapula, and point tenderness is often found at the superomedial border of the scapula, the insertion of the levator scapulae muscle. The joint structures in this area may already be experiencing altered loads as a result of suboptimal postural changes. Pain and spasm of this muscle can further compromise these joint structures since they will not receive adequate support typically provided by the pull-wire mechanism.

Levator scapula syndrome

Levator scapulae syndrome is the historical name for “pain in the superomedial angle of the scapula,” [8] which is still occasionally used in clinical practice throughout the world. This term (and the use of the word "syndrome") describes a set of signs and symptoms that are often present together without indicating a cause of pain or dysfunction, as is the case with syndromes such as chronic fatigue syndrome or irritable bowel syndrome. However, it is widely accepted that it is more justifiable to use more specific terminology that describes relevant causal factors that can be targeted by treatment.

This muscle often becomes tight and painful, reducing mobility in this area of ​​the body. Evidence shows an association between mechanical neck pain (MNP) and cervical spine muscle dysfunction [9]. The dominant shoulder is affected more often (82%), and pain radiates to the neck and shoulder joint, but rarely to the arm [8].

Causes

• Dysfunction of the cervical spine.
• Changes in the biomechanics of the shoulder girdle or incorrect body position.
• Repetitive arm movements such as swimming, throwing, or sports that use a racket.
• Carrying bags with shoulder straps.
• Stress/anxiety. Many patients who experience the effects of these trigger points also complain of difficulty breathing (similar to that seen in panic attacks).

Signs and symptoms

• Neck pain that may radiate to the head, causing headaches.
• Pain and limited range of motion, especially decreased neck flexion and contralateral bending.
• Deep, aching pain and/or tension in the upper back along the top of the shoulder blade or in the neck.
• Increased muscle tone and strengthening of trigger points. Active trigger points are more often found in patients with mechanical neck pain. [10]

Trigger points

The levator scapulae muscle may have two trigger points located in the lower half of the muscle. The lower trigger point is located directly above the upper angle of the scapula, and the upper trigger point is 2-8 cm above the lower one. Both trigger points are located deeper than the upper trapezius muscle, and both radiate pain laterally to the shoulder joint and along the medial aspect of the scapula.

Trigger points in the levator scapulae muscle are also often misdiagnosed as cervical joint dysfunction, and careful evaluation of the neck of patients with such symptoms is necessary [11].

Survey

With this type of pain and trigger points in the levator scapulae muscle area, it is important to perform a full examination of the cervical spine, as pain in this area often extends into the cervical spine.

Existing pain is often evident when testing active and passive range of motion of the cervical spine, especially flexion and contralateral tilt (which stretches the muscle). The muscle is also often tender to palpation and may exhibit increased tone, particularly in the area of ​​referred trigger point pain.

Problems in the thoracic spine and shoulder joint should also be excluded. The phenomenon of pain in the levator scapulae muscle of cervical origin, which manifests itself during movement in the shoulder joint, has long been known in clinical practice [12].

Treatment

Treatment generally targets the dysfunction that you suspect is causing the levator scapulae dysfunction, i.e. to the cervical spine.

It is also important to identify and correct biomechanical problems that may be contributing to the condition, such as neck or shoulder muscle imbalances, postural problems, or thoracic mobility problems, as these are usually the cause of increased stress on the levator scapulae muscle. [13] Treatment options include postural guidelines to relieve stress on the levator scapulae muscle, as well as stretching exercises to relieve tension. The levator scapulae muscle may respond well to active release techniques (ATR). [14]

Stretching the levator scapulae and surrounding muscles such as the trapezius (upper and lower) are beneficial for pain relief, increased range of motion, and improved quality of life.[15]

Stretching exercises for the levator scapulae muscle are also useful for correcting and preventing neck imbalances [16] (superior crossed syndrome), which is correlated with poor posture and muscle tension.

Scapular orientations can be helpful in improving the balance of the muscles around the scapula and preventing chronic neck pain. They influence muscle imbalances, postural problems and thoracic mobility [17][18].

Exercises for the levator scapulae muscle

see exercises for the levator scapulae muscle

Stretching the levator scapulae muscle

see levator scapula stretch

Massage of the levator scapulae muscle

see massage of the levator scapulae muscle

Myofascial release of the levator scapulae muscle

see MFR of the levator scapulae muscle

Sources

1. Keith, L., Arthur, F. and Anne, M. (n.d.). Moore Clinically Oriented Anatomy. 7th ed.
2. https://www.anatomyexpert.com/structure_detail/5502/
3. Marieb EN, Hoehn K. Human anatomy & physiology. 10th ed. Boston, Ma: Pearson; 2021.
4. Gray, Henry. Anatomy of the Human Body. Philadelphia: Lea & Febiger, 1918; Bartleby.com, 2000. www.bartleby.com/107/121.html
5. Joseph P Iannotti, Richard Parker.fckLRThe Netter Collection of Medical Illustrations: Musculoskeletal System, Volume 6, Part I - Upper Limb. Elsevier Health Sciences. 2012
6. Paine R, Voight ML. The role of the scapula. International journal of sports physical therapy. 2013 Oct;8(5):617. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811730/ (last accessed 30.1.2020)
7. Kim EK, Kim JS. Correlation between rounded shoulder posture, neck disability indicators, and degree of forward head posture. J Phys Ther Sci [Internet]. 2021 Oct ;28(10):2929–32. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5088155/
8. Menachem A1, Kaplan O, Dekel S. Levator scapulae syndrome: an anatomic-clinical study. Bull Hosp Jt Dis. 1993 Spring;53(1):21-4
9. Shaun O'Leary, Deborah Falla, James M. Elliott, Gwendolen Jull. Muscle Dysfunction in Cervical Spine Pain: Implications for Assessment and Management. Journal of Orthopedic & Sports Physical Therapy, 2009 39(5):324–333
10. C. Fernández-de-las-Peñas, C. Alonso-Blanco, J. C. Miangolarra. Myofascial trigger points in subjects presenting with mechanical neck pain: A blinded, controlled study. Manual Therapy, 2007, 12(1):29–33
11. Bosch L. The effectiveness of chiropractic adjustments with ischemic compression or ultrasound on active levator scapulae trigger points in physically active people (Doctoral dissertation, University of Johannesburg).
12. Behrsin JF and Maguire K. Levator Scapulae Action during Shoulder Movement: A Possible Mechanism for Shoulder Pain of Cervical Origin. Australian Journal of Physiotherapy, 1986, 32(2):101–106
13. Castelein B1, Cools A2, Parlevliet T3, Cagnie B2, Are chronic neck pain, scapular dyskinesis and altered scapulothoracic muscle activity interrelated?: A case-control study with surface and fine-wire EMG, J Electromyogr Kinesiol. 2021 Dec;31:136-143. doi: 10.1016/j.jelekin.2016.10.008. Epub 2021 Oct 19.
14. Kim JH1, Lee HS1, Park SW1, Effects of the active release technique on pain and range of motion of patients with chronic neck pain, J Phys Ther Sci. 2015 Aug;27(8):2461-4. doi: 10.1589/jpts.27.2461. Epub 2015 Aug 21.
15. Cunha, Ana Claudia Violino et al. “Effect of Global Posture Reeducation and of Static Stretching on Pain, Range of Motion, and Quality of Life in Women with Chronic Neck Pain: A Randomized Clinical Trial.” Clinics (Sao Paulo, Brazil)63.6 (2008): 763–770. P.M.C. Web. 25 May 2021.
16. Bae, Won-Sik et al. “The Effect of Middle and Lower Trapezius Strength Exercises and Levator Scapulae and Upper Trapezius Stretching Exercises in Upper Crossed Syndrome.” Journal of Physical Therapy Science 28.5 (2016): 1636–1639. P.M.C. Web. 25 May 2018.
17. Huang TS1, Du WY1, Wang TG2, Tsai YS3, Yang JL4, Huang CY1, Lin JJ5, Progressive conscious control of scapular orientation with video feedback has improvement in muscle balance ratio in patients with scapular dyskinesis: a randomized controlled trial, J Shoulder Elbow Surg. 2021 Aug;27(8):1407-1414. doi: 10.1016/j.jse.2018.04.006. Epub 2021 Jun 6.
18. Ou HL1, Huang TS1, Chen YT1, Chen WY2, Chang YL3, Lu TW4, Chen TH4, Lin JJ5, Alterations of scapular kinematics and associated muscle activation specific to symptomatic dyskinesis type after conscious control, Man Ther. 2021 Dec;26:97-103. doi: 10.1016/j.math.2016.07.013. Epub 2021 Aug 4.

The best strength exercises for pumping

Experienced athletes consider the six exercises described below to be the best for working the back. The first is the barbell row to the belt. It is basic and allows you to gain muscle mass. When performing deadlifts, you need to tilt your body at an angle of 45 degrees relative to the floor, keep your back straight, tensing your abs. The knees need to be slightly bent. Elbows in the top position of the arms are raised as high as possible.

Barbell row to the waist

Simple pull-ups with your arms placed narrowly on the bar are very helpful in pumping up your back. They will also provide stress on the arm muscles. To warm up your back muscles and prepare them for training, you can perform several so-called reverse flyes on the block. The main thing is to perform them slowly and with moderate load. The shoulder blades should be brought together as close as possible during the exercise. The muscles are also worked well when stepping with a barbell.

Reverse dilutions on the block

Important! It is important to perform steps with a barbell correctly! Otherwise, you can cause serious harm to your back.

In addition to the barbell, to pump up your back, you can use a fitball, on which you can perform several hyperextensions while lying on your stomach. In this case, the extensor muscles work great. The “flying superman” also gives a good load; it pumps up the lower back perfectly.

"Flying Superman"

Strength training with dumbbells

For those who are not ready to lift a barbell, we can recommend a set of exercises with dumbbells.

Step 1. The first exercise with dumbbells is the deadlift. It can only be performed if there are no back injuries. You need to place your feet shoulder-width apart, with your knees slightly bent. Next, take a dumbbell of a comfortable weight in each hand. They are located on the front of the thigh. Next, the dumbbells are lowered down, while it is important to ensure that the back is straight and there is no overload of the lumbar part. You need to look straight ahead. Next, you need to slowly return to the starting position.

Deadlift

Step 2. The second exercise is one-arm row. The most convenient way to do it is using a gymnastic bench. The left knee should be placed on it, and the hand should rest on it. The back should take a position parallel to the floor. You need to take a dumbbell in your right hand, which is then slowly raised by bending the arm at the elbow to body level. Then the dumbbell slowly lowers down. The exercise will need to be repeated on the right side of the body.

One arm row

Step 3: Bent rows will immediately work the left and right sides of your back. You will need to lie on your stomach on a gymnastic bench, positioning your body at a slight upward angle (from 30 to 45 degrees). You need to take dumbbells in both hands at once, and then lift them, bending your elbows, to body level and slowly lower them.

Lying row

Step 4. Next you need to do several approaches of the overhead pull-down exercise. For this, you will also need a bench, on which this time you need to lie with your back and hold dumbbells (1 or 2) with both hands. Feet should be placed on the floor. The dumbbell is initially located near the chest, and then slowly transferred behind the head until tension appears in the arm muscles. Elbows bent. Then the hands return to their original position.

Pull behind the head

Step 5. Raising your arms back will help pump up your upper back. It can be done while sitting on the edge of a bench. The body leans forward, the dumbbells are held in the hands and placed near the floor or under the knees. You need to bend your elbows slightly and you can slowly lift the dumbbells so that the trajectory of their movement resembles an arch. As a result, your arms should be fully straightened.

How to pump up lower back muscles: training features

The massive muscles of the spinal group are responsible for the health and protection of the spine; posture depends on them. They withstand a large load because they have to support the bony skeleton of the spine: they bend and unbend it, turn the body, and maintain balance.

To effectively work out muscles during training in the gym or at home, you need to know the anatomical features of the extensors - the longissimus, iliocostal and spinalis muscles. They are placed in layers and are in close contact with the spine. When there is an axial load on the vertebrae, they are the ones who “dampen” it. Back extensors straighten the spine, support the back in a straight position, and prevent the vertebrae from moving. Therefore, they must be developed, and they are given special attention when drawing up a training program.

Correctly pumping the back extensors

If you have problems with your spine

(a hernia or protrusion has been diagnosed), the posture is poor, then special training is required. Much attention is paid to pumping the extensors, because... weak muscles affect the overall quality of life. Basic rules during the training program:

• up to five approaches with gradual increase in weight;
• no more than three exercises for the back extensor muscles;
• performing complex stretches.

To strengthen muscle tissue you will need:

1. A technically complex complex movement is the deadlift .
   This exercise effectively develops muscle mass, pumps up muscles and increases strength, but is only suitable for athletes with a healthy back who have been mastering the technique for a long time.
2. Hyperextension is a movement (bending over a goat) aimed at working the target muscle group of the core. Exercise, if approved by a doctor, is useful for people with musculoskeletal problems.
3. A method of physical training that uses exercises to overcome the body weight of the trainee (calisthenics) serves as a complement to the main training.

How to eliminate slouching and get rid of back pain

In order for abs to appear and biceps to appear, you must first eliminate the muscle imbalance. It occurs due to:

• daily same type of work;
• carrying heavy bags;
• sedentary work.

This leads to weakening of the corset muscles, which cannot “hold” the spine. As a result, some muscles are weakened, because... there is no load on them, others are chronically tense. Therefore, spasms occur in them, which leads to their shortening. For this reason, stoop occurs. Weakness and overexertion lead to constant pain. To prevent this from happening, it is necessary to restore the function of all muscles, i.e. train your back extensors.

The exercises will be useful:

• athletes;
• bodybuilders;
• people who have suffered injuries or diseases of the spine (a set of exercise therapy sessions is prescribed by a physician);
• for boys and girls for preventive purposes, to avoid pathological curvatures of the spinal column and to prevent postural disorders.

You can train with or without weights, with a load, at different speeds. If the muscles are injured or severely weakened, then it is recommended to perform the exercises carefully, without sudden jerks, so that tears, sprains, protrusions, and displacements do not occur.

Recommended types of exercises

Correct posture is not only aesthetically beautiful, but also the key to the health of the vestibular system. To keep yourself in shape, you need to do a number of exercises. They are divided into three types:

1. Light, so-called “boat”. The essence of the task is to lie on your stomach, raise your arms and legs from the floor, trying to hold out in this position for as long as possible.
2. Moderate - classes are carried out on a special simulator, where the back extensors are trained,
3. Heavy exercises include the classic bent-legged deadlift.

Exercises with a fitball - a bridge with your feet on the ball or a plank on it - help to stretch the muscles to maintain their elasticity.

Why should the lower back muscles be developed?

To keep the body in good shape and have a straight posture, make sure that the spinal extensors do not weaken. In strength exercises with squats, athletes must perform everything correctly, make sure that the back does not arch and the torso does not lean forward, otherwise they can injure themselves or fall head first.

Tips for doing exercises for the lower back:

1. When lifting a deadlift, the knees should be straight and not bent; the body is tensed, leaving the spine in a natural position.
2. During training, overexertion is not allowed; you must ensure that your back does not hunch under the weight of the equipment.
3. Avoid pain. If it arose from fatigue, this indicates strengthening of the muscles. After training, you feel pleasantly relaxed, and the person gets satisfaction from the exercise.
4. A painful attack (when movements become painful, spasms occur) signals that it is time to stop training.
5. Exercises for the lower back are performed constantly and in combination, otherwise there will be no strengthening effect, because the muscles do not have time to adapt to the load.
6. The intensity of classes is gradually increased.
7. All the tension falls on the shoulders, not the arm muscles.

Exercises for the lower back relieve pain, because...
the muscles are stretched, which leads to strengthening of the spine and increasing its flexibility. Due to blood circulation, more nutrients are supplied to the joints and vertebrae. In case of spinal pathology, exacerbation of back disease, or after an injury, you should consult a doctor before starting classes. The doctor will determine a possible set of workouts and draw up a schedule. Author: K.M.N., Academician of the Russian Academy of Medical Sciences M.A. Bobyr

Exercises against back pain

If a person suffers from back pain, there are several simple exercises that can improve its condition without injuring this part of the body. They are also suitable as a simple morning exercise and warm-up.

The first is called “Hunting Dog Pose.” To perform it, you need to sit on all fours, keep your back straight, tensing your abdominal muscles. And then you need to move your left arm forward and your right leg back, or vice versa. Limbs should be straight and parallel to the floor. The position is held for 10 s. This exercise perfectly works almost all the back muscles. It is recommended to do 5 repetitions.

Hunting dog pose

Great exercise and side plank. It’s also simple to perform - you need to lie on your side, resting on one of your elbows located directly under your shoulder. Next, you need to lift your body off the floor so that you get a straight line from head to knees. You need to stand in this position for 10 seconds. It is also recommended to do 5 repetitions.

Side plank

The third exercise is upward crunches, but slightly modified. You need to lie on the floor and place one leg so that it is bent at the knee and rests on the floor near the buttocks, while the other is extended forward. Hands are placed between the lower back and the floor. Next, you need to raise your head and shoulder girdle above the floor level and stay in this position for 10 seconds, then returning to the original state.

Crunches up

Prices for mats for yoga and fitness

Exercises in water against back pain

Simple exercises that you can do in the pool will help with back pain.

Step 1. It is recommended to perform 12-15 kicks in the water. In this case, the abdominal and back muscles work well. During the exercise, one of the legs rises as high as possible in the water.

Swing your legs in the water

Step 2. You need to march in the water, carefully bending your knees alternately.

Marching in the water

Step 3. You can lift weights in the water by placing them on the shoulder girdle and performing squats.

Lifting weights in water

Step 4. The “superman” stretches his back well in the water. You need to perform it while leaning on the side of the pool.

Number of repetitions

1) For relief and burning fat – the weight should be such that in 1 approach you can do a maximum of 14-12 repetitions;

2) To gain muscle mass , set the weight so that no more than 10-8 repetitions are done in 1 approach without breaking technique;

3) To increase strength indicators , you will have to take heavy weights, there is a serious load here, if necessary, use wrist straps and an athletic belt, the weight should be so large that no more than 6-4 repetitions are done in 1 approach.