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Back Elasticity Exercises ... Developing the Lats, Erectors and Trapezius!
Back elasticity exercises! At "TEAM U" we cannot begin to say enough about the importance of these muscles, but we'll give it our best try. The Lats, Erectors and Trapezius, in particular. If you have ever had real pain in these muscles at any time in your life YOU will be able to appreciate what we are saying. As a matter of interest, if you do even just a cursory check of some of the major health issues facing society in America today, you will find that, according to most state and national health statistics, the number of these types of injury cases is HUGE!
Sadly, many of these injuries were probably preventable to some extent. By including several simple exercise techniques, like the ones outlined below, you can improve your overall health and help to prevent yourself from becoming an injury statistic.
We'll be focusing on three areas in this section. While many exercises benefit the surrounding muscles groups simultaneously, the Lats, Erectors and Trapezius are our primary focus.
The exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!
Elasticity Exercises:
Here's a couple of simple and effective routines!
The Side Stretch
Trunk Rotations
Sitting Stretches
The Side Stretch. Lift the right arm into the air, put your left hand on your left hip, and then bend over towards your left side. Yep ...this is a side stretch and works other areas besides the back. Now here's where we change things up. While in this side stretch position, slowly lower and drop the right shoulder towards your front and left. You should now be feeling a great stretch up and down the entire right side of your back. Then slowly rotate the right shoulder to the side stretch position, and finally to an upright position and starting position. Do the same thing with your left side.
Trunk rotations. Start in a standing position, feet shoulder width apart. No slowly do trunk rotations to your left or right. You should be bending and rotating at your waist with legs relatively straight to help ensure that the action is with your lats, erectors, and trapezius muscles and not just your lower body. Do several rotations in both directions, and then do several half rotations back and forth between three o'clock and nine o'clock. Finally, return to your standing upright position, by lowering your knees and using your leg muscles to help you up. Sure you could just pop right up, but we want to avoid injury at all times so we're being extra careful. You will have just worked the muscle group very hard.
Sitting Stretches. Start on an exercise ball, feet about shoulder width apart, reach up and out in front of you with both both arms, to about chest height. Interlock your fingers, and have your palms facing away from your face. Now, while tightening up your ab muscles, lean forward and out slightly with just your shoulders. You will feel your back muscles tighten. Now slowly rotate your arms/elbows left and right. You will feel the stretch on the lats,erectors, and trapezius muscles. When you have completed your number of reps, return to sitting straight up on the ball, and then stand up. Do not stand straight up from the leaning position. For all THREE of these ... it is extremely important to go SLOW and FEEL the stretch!
Return from "Back Elasticity" to "Elasticity" Main
To "Resistance" Exercises
To "Aerobic" Exercises
Back to "Team U Fitness Training Home"
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