The back muscles are the main muscle group in the body, and working these muscles with effective exercises can burn calories and increase metabolism. If you don't have time to hit the gym or can't afford an expensive membership, you can still do full back exercises at home. The muscle groups that need to be trained include the trapezius muscles in the shoulders and upper back; the latissimus dorsi (lats) muscle, which runs from the armpit to the mid-back and outside of the rib cage; the erector spinae muscles, which run the length of the spine; the rotator cuff muscle at the back of the shoulder; and the rhomboid muscles between the shoulder blades of the middle back. You can work all these muscle groups by doing basic exercises at home using body weights, simple and inexpensive equipment like barbells and rubber bands, even while doing household chores.
Step
Method 1 of 4: Using Body Weight
Step 1. Make the "snow angel" face down
This exercise requires you to spread your arms wide, just as children in the land of the four seasons do when playing in the snow. The arms can be moved in full range like "angel wings" from the top of the head to the sides of the hips to train the trapezius, latissimus dorsi, rhomboid and erector spinae muscles. Hold the soup can to increase resistance once you can hold your torso and arms slightly off the floor, with your shoulders pulled back.
- Lie on your stomach on the floor, or on a mat. Position your hands at your sides with your palms facing down.
- Slowly move your arms forward against your shoulders until your hands are above your head and your thumbs are touching.
- Slowly bring your arms back to their original position. Make sure your arms are straight and your elbows locked during the entire movement.
- Do 3 sets of 5 reps each. Make sure to rest for 30-60 seconds between each set.
- If you're just starting out, and you're not comfortable moving your arms above your head, simply pull your arms up to level with your shoulders. Over time, you can build strength so that you can move your hands above your head.
Step 2. Do the hip hinge
The exercise called "Good Morning" is simple and involves bending forward with the hips resting on it. You'll be able to work your erector spinae muscles (as well as your glutes, hamstrings, and hips) when you perform very simple movements that don't require any equipment.
- Take an upright standing position with your legs spread slightly wider than your shoulders. Place your hands on your hips.
- Pull your shoulders back slightly to tighten your back muscles.
- Slowly bend at the waist and bend forward. Make sure your shoulders are in line with your hips as you bend forward.
- Bend forward until your position is parallel to the floor, then slowly return to the starting position.
- Make sure you do it in a slow motion while your abdominal muscles contract.
- Start by trying one set to make sure the exercise isn't too heavy for your back. Slowly increase the exercise to three sets of 10-15 reps each. Allow 30-60 seconds to rest between each set.
- You can also do this exercise while sitting. Take a chair and sit up straight with your feet on the floor directly under your knees. Place your hands on your hips. Pull your shoulders back slightly to contract the muscles, then bend forward at a 45-degree angle.
- Be careful when doing this exercise, do not bend your back. This mistake will not only prevent you from working your back muscles, but may also injure your spine.
Step 3. Do the Superman exercise
This exercise is especially good for the erector spinae, buttocks, and trapezius muscles. This exercise doesn't require any equipment, just enough room for you to lie on the floor. By imitating Superman in flight, you can isolate your core muscles and train them well.
- Lie on your stomach with your arms and legs stretched out straight. The palms and the tops of the feet face down.
- Lift your arms and legs off the floor. Keep your arms and legs straight while your core doesn't move. Imagine Superman, body stretched as he flies.
- Hold this position for 15-30 seconds, then slowly lower your arms and legs back to the floor.
- Do three reps holding this position, then rest for 30-60 seconds before starting the next set.
- To work your lower back muscles deeper, you can try an exercise called Aquaman. In this exercise you lift and lower the opposite arm and leg (for example, the left arm and right leg), and hold this position for 15-30 seconds. Repeat with the other arm and leg.
- If you're a beginner, try to hold the Superman position for five seconds, working your strength up until you can hold it for 15-30 seconds.
Step 4. Try the cobra posture in yoga
This posture is a position for beginners that targets the middle and lower back and can increase flexibility.
- Lie on your stomach on the floor. Stretch your legs straight back with the tops of your feet facing down. Pull your arms toward your body, elbows bent and hands under your shoulders.
- Contract your back muscles to lift your body up, while using your hands to help maintain the position. Press your feet, legs, and thighs into the floor. Inhale as you lift your body up.
- Hold this position for 15-30 seconds, breathing as usual.
- Slowly lower your body back down to the floor, exhaling as you do so.
- Do about 10 reps. As with all exercises, try to push yourself to hold it a few seconds longer each time. You don't need to do this exercise every day, just a few times a week.
Step 5. Do a wall slide
This exercise is simple and you just do it using only the walls. This exercise is also very good for preventing or relieving back pain that you may experience while working.
- Stand with your back against a wall, feet shoulder-width apart and heels about a step away from the wall.
- Lower your body into a squat position (back against the wall), and do so until your knees form a 90-degree angle. Hold this position for five seconds.
- Slowly lift yourself up with your back against the wall until you're back in an upright position, then repeat five times.
Step 6. Do pull-ups
This exercise is also called a chin-up, and is a common exercise that involves lifting the body up using a fixed bar. This is the simplest and best exercise available for working the latissimus dorsi muscle. You'll need a bar to do this, which can be permanently attached to a doorway, or buy a door-hanging bar that can be easily hung and removed when you're done practicing. Please keep in mind that this move is quite complicated. If you are a beginner use a rubber band (resistance band) to start.
- Grip the top of the bar with your hands, your hands slightly wider than your shoulders. Hang on for a while with arms straight. Arch your back and pull your body up until your chin is over the bar. Pause for a moment with your chin on the bar to maintain muscle contraction. Return to the starting position and repeat.
- You can change your grip to work different muscle groups. If you widen your hands on the bar, it will be more difficult to lift your body, but you will focus more of your energy on the latissimus dorsi muscle. Change the grip in the opposite direction. Gripping the bar backwards will put more pressure on the biceps.
- Do not swing your body while doing this exercise. It's natural to be tempted to use momentum to help lift your body, but doing so will reduce the effect of the exercise on the latissimus dorsi muscle. You'll end up pulling the bar toward your chest, which moves other muscles that aren't the target of the exercise.
- For a beginner modification of using a rubber band, wrap the rope around the bar and hold the ends, pulling back so that you feel the tension in the rope. Try to keep your arms shoulder-width apart and bring your elbows to your sides so that your shoulder blades are close together. Do two to three sets of 10 reps each.
- Getting started with pull-ups can be difficult because you need good biceps strength before trying them. The key is to keep trying even if you feel frustrated at first until you can build the muscle needed to do it again and again.
- Make sure the bar used for chin-up exercises at home is placed above shoulder height and firmly attached. You can get injured if the bar comes off during practice.
Method 2 of 4: Practice with the Barbell
Step 1. Perform a reverse fly while bending over
You can work all of your upper back muscles effectively by lifting your fully extended arm. You'll need room to stretch your arms, but you won't need anything other than a barbell.
- Bend your waist to a stooped position while your feet are shoulder-width apart and knees bent, back straight, abdominal muscles pulled in, buttocks pointing out. Hold the barbell with your palms facing in and your elbows slightly bent. Arms in a hanging position toward the floor, but do not hang limply.
- Slowly raise your arms to the sides. Do this until your arms are parallel to the floor. Make sure your elbows are slightly bent, and use your upper back muscles to lift the weight.
- Slowly lower your arms back to their original position. The arm muscles should be kept straight. Let the back muscles do the work.
- Repeat the exercise, slowly lifting and returning your arms to the starting position for about 30 seconds. Keep your back straight throughout the exercise, and make sure your arms don't swing. Moving slowly will help ensure that your back muscles are working.
Step 2. Do arm dumbbell rows
You can work your upper back muscles by lifting the weight up, the same movement as rowing a boat. This exercise helps strengthen your shoulders and upper back, as well as build muscle to help your arms lift things up. You need a weight bench, or at least a sturdy low chair to support.
- Place one knee and hand on a weights bench or sturdy chair for support, and hold the barbell with the other hand. Make sure your arms are extended toward the floor.
- Lift the weight up by pulling your elbows toward your body. Make sure you tighten your back muscles for each rep. When your hands are at the highest position of the rowing motion, hold that position for a second to maximize the contraction.
- Slowly lower your arms.
- Make sure you do the movement slowly and carefully to make sure you are working your back muscles properly. Don't jerk your arms up and down, but move them slowly as you change positions.
- Do this movement for 30 seconds with one hand, then switch to the other side to work both shoulders. In one set of exercises you work both shoulders.
- If you don't have a weights bench or sturdy chair, bend your knees and hips so that they are leaning toward the floor. You have to pull your arms up to use gravity as additional resistance. If you're leaning forward, you can also use two barbells at once because you don't need one hand to support you.
- If you don't have a barbell, look for something that weighs about 1.5 kg to 2.5 kg, and can be gripped easily in your hand. The load is used to provide resistance. So, as long as you can grip the object easily in one hand, you can use it. Canned food in the kitchen can be a good choice.
Step 3. Do the Romanian deadlift
Adding weight to this exercise provides added resistance to the back workout. The deadlift exercise will also really engage the instep. Arching your back during this exercise can cause serious injury. So, make sure your back is straight. However, if done correctly, reaching down can help stretch the muscles in the middle and lower back.
- Stand straight with your feet shoulder-width apart. Hold a barbell in each hand, and make sure your knees are slightly bent.
- Bend over by bending your hips, keeping your back straight, until your back is parallel to the floor. The barbell position should be around the shins. Make sure your arms are straight so that your back muscles are working as you lower your body. Make sure your abdominal muscles are pulled inward to protect your lower back from arching and causing injury.
- Bend over by bending your hips, keeping your back straight, until your back is parallel to the floor. The barbell position should be around the shins. Make sure your arms are straight so that your back muscles are working as you lower your body. Make sure your abdominal muscles are pulled inward to protect your lower back from arching and causing injury.
Step 4. Perform the exercise bending and twisting (twisting bend) towards the opposite leg
This exercise uses a barbell to provide resistance as you bend over. In addition, the twists you make as you switch from one leg to the other help strengthen your lower back and core muscles. Throughout the exercise try to keep your abdominal muscles tight and your back straight.
- Stand up straight with your feet wider than your shoulders. Hold a barbell in each hand. If you only have one barbell, hold it with both hands.
- Inhale and extend your arms down to one leg, turning your body toward that leg. Make sure your knees are slightly bent and your arms are straight. Make sure that when you extend your arms toward your feet, the movement is comfortable and painless.
- Slowly straighten your body, then lower your upper body toward the other leg. Continue towards the other leg in turn.
- This exercise should not be performed by those with low back pain, or sciatica, as it can make the condition worse.
Method 3 of 4: Strengthening the Back with Elastic Rubber Straps
Step 1. Do the rope pulling exercise
With rubber straps and plenty of room to lie down, you can provide a quick workout for your shoulders and upper back.
- Lie on your stomach with the rubber strap under your chest. Make sure you hold the end of the rope in each hand. Place your hands under your shoulders with your elbows pulled to your sides.
- Lift your chest off the floor and extend your arms from your shoulders. Once your arms are fully extended, pull the rope by moving your shoulder blades closer together. You don't need to hold this position for too long, maybe just a few seconds.
- Relax your shoulders to bring your hands back to their original position. Slowly lower your chest to the floor. Repeat eight times.
Step 2. Do a rowing exercise while sitting (sitting row)
You can use a rubber band to imitate a rowing machine. The strap provides resistance for your shoulders and upper back as you pull the strap back.
- Sit on the floor with your legs stretched out in front of you. Wrap a rubber band around the sole of your foot, or an immovable object near your foot. You should spread your arms so that the rope is as loose as possible, with the end of the rope in each hand.
- Pull your arms toward your body, while tightening your shoulder blades for an effect on your back.
- Return the arms to the starting position. Make sure your feet stay in place as you pull on the rope and let go.
Step 3. Perform back extension exercises
By holding the rubber bands on the floor, you can stretch your back muscles by leaning back. The straps will provide resistance as you keep your back straight.
- Make sure the rubber strap is held in place with something stable under the knee. You can also hold it under your feet, or use a very heavy object.
- Sit up straight on a bench, or something that doesn't have a backrest so you can lean back. Hold the other end of the rope against your chest so that the rope is taut.
- Slowly lean back until it forms an angle of about 30 degrees. Make sure your hips don't move and your back stays straight.
- Hold this position for a few seconds, then slowly return to the starting position. Repeat 10 times.
Step 4. Perform trunk rotation exercises
Using a rubber band as a support, you can rotate your upper body to work your back muscles while sitting. You will need a doorknob or other hook that can be used to hold the rope. Rotation, especially with added resistance, can cause back injuries. Therefore, do this exercise carefully and remember to engage the abdominal muscles.
- Wrap the string around a doorknob (closed) or another hook at chest height in a seated position. Make sure the door or latch used will not move.
- Sit next to the door so it's on your right. Hold the other end of the rope to your chest with one hand. Make sure the rope is in tension.
- Slowly turn your upper body to the left, away from the door. Make sure your hips and knees stay in place so that your back muscles are working.
- Hold this position for a few seconds, then slowly rotate your body to the starting position. Repeat 10 times, then turn to the right to work the muscle on the other side.
Method 4 of 4: Doing Housework
Step 1. Use the broom handle as a pusher
With a broom handle instead of dumbbells or other equipment, you can work your back and other muscles. This exercise can be a fun distraction while cleaning the house. This exercise will work your upper back and shoulder muscles.
- Stand with your feet slightly wider than your hips. Hold the broom handle in front of you, arms shoulder-width apart or slightly wider. Hold the broom parallel to the floor, at chest level.
- Squat down, and push the broom straight up. Make sure you tighten your upper back muscles as you push the broom handle up.
- Lower the broom and stand back up to the starting position.
Step 2. Try standing push-ups
As with regular push-ups, you can use the edges of household appliances such as washing machines to help work your back and arms. This exercise is great if you can spare a few minutes while waiting for the washing process to complete.
- Stand a few steps from the washing machine. Place your hands on the washing machine shoulder-width apart. Bring the legs together.
- Slowly lower your chest toward the washer by bending your arms. Feet do not need to be on the floor. Lean forward by resting on your toes.
- Push back until your arms return to a fully straight position. Repeat 20 times.
Step 3. Place the laundry basket on the floor
This is especially good if you're moving clothes to and from the washer, dryer, ironing board, or closet. By placing the laundry basket on the floor, you will be constantly bending over to pick up clothes. Make sure to stretch your back after each bend.
- Remember to keep your abs contracted and your back straight as you bend over.
- It would be better if Ada took the clothes one by one. That way, you have to repeat the movement many times.
Step 4. Clean the gutters
Reaching out and cleaning leaves and debris from gutters will allow you to work your entire body, including your back. You'll stretch and reach the gutters with your hands from the stairs, and your core muscles will contract to keep your balance on the stairs.
Remember to move the ladder as you clean the rest of the gutter. Extending your hand too far can cause you to fall. In addition, constantly going up and down stairs can be a good exercise for the legs
Step 5. Do the work in the garden
Planting, watering plants, and weeding in the garden can be a great way to stretch and exercise without going to the gym. You will crouch close to the ground. Just make sure you bend your knees and don't arch your back to avoid muscle strain.
Covering the soil with mulch is also a good gardening task for working back muscles. You should carry a bag of mulch, and then use a shovel to spread it all over the yard or garden. Remember to lift the mulch bag properly so you don't strain your back muscles
Tips
- Recent research has shown that stretching before an activity can make muscles weaker and slower and is unlikely to reduce the risk of injury. You should focus on warming up.
- If you're just starting out, try using your own arm or body weights, or start with a 1.5 to 2.5 kg barbell. You can use a heavier barbell as your arm and back muscles get stronger. If you can't add weight to the barbell, that's fine. The most important thing is to provide some resistance to your movement.
- Correct posture is an important part of doing any type of exercise. Improper back exercises can cause injury, or not have the desired effect on the muscles. Back muscles in particular can be sensitive to injury. So you better be careful.
- To work the latissimus dorsi muscle, you must keep your shoulders pulled back. This action will isolate the latissimus dorsi muscle so that the muscle can achieve maximum contraction. In addition, the rhomboid muscles will also work harder, and prevent strain on the shoulders.
- Do the exercises in a room where the rest of the family doesn't pass by so that the equipment you use doesn't get in the way and you don't have to strain to get it out every time you practice.
Warning
- Load and resistance are important, but safety must also be considered. Start with weights that you can easily lift, and add weight slowly. If you cannot lift the weight you are using, stop the exercise. Forcing your muscles to work will only hurt yourself.
- If you feel pain while doing the exercises mentioned above, stop. Your back may be very sensitive, and a sore back can cause other problems.
