Exercises strengthen back muscles

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Exercises strengthen back muscles

Firming up key muscles can ease pain and help with bending, lifting

and sitting. These exercises can be modified for beginners.

By Jeannine Stein, Los Angeles Times Staff Writer

http://www.latimes.com/features/health/la-he-

exercises31mar31,1,5638675.story?track=rssExercises strengthen back

muscles

BACK pain is the bane of millions, but some simple exercises may help

prevent and alleviate those aches and twinges.

These maneuvers don't just target the muscles surrounding the spine --

they hit the abdominal and oblique muscles on the sides of the

trunk, as well. Shoring up all the muscles around the back not only

makes lifting heavy loads easier -- it also allows for less pain

during daily tasks such as gardening, getting in and out of the car

or even sitting for hours in front of a computer.

The drills -- including popular ones such as the front plank, side

plank and bird dog -- were presented last week at the American

College of Sports Medicine's annual Health and Fitness Summit and

Exposition in Long Beach by Bracko, a Calgary, Canada-based

exercise physiologist. At a group participation session, he

demonstrated key exercises -- with modifications for beginning

exercisers.

Bracko suggests that beginners start with the modified exercises,

then work up to full-strength versions. Advanced exercisers may add

weights to some of the drills. Positions should be held, if possible,

for 10 to 20 counts, fostering muscle endurance. As your strength and

endurance build, your counts can go longer and you can add more

repetitions.

Modifications completed in a standing position (for office settings)

can be done every day, but the more vigorous versions should be done

every other day. Modify or stop the exercise at any sign of pain.

* Front plank: Targets the abdominals. Body is horizontal, face down,

arms directly underneath the shoulders. Lower arms and toes support

the body, and the back is straight. Head is aligned with the spine.

Modification one: Knees and toes are on the floor. Back is straight.

Modification two: Arms are in the same position, but the exercise is

done leaning against a wall. Back is straight.

Modification three (advanced): Increase the intensity by moving the

elbows forward.

* Side plank: Targets the obliques. Legs are crossed at the ankles,

and the body's weight is supported by the feet and one forearm, with

the elbow directly underneath the shoulder. The other arm is extended

along the side, and the back is straight, with the head in line with

the spine. The exercise should be done on both sides.

Modification one: The knees are bent, with the weight supported on

the lower legs as well as the arm.

Modification two: Arm is in the same position, but the exercise is

done against a wall. Back is straight.

Modification three (advanced): Increase the intensity by moving the

elbow forward or holding a dumbbell with the top hand, or both.

* Bird dog: Targets back muscles from the shoulder to the buttocks.

Starting on all fours, with elbows directly underneath shoulders and

knees directly below hips, raise one arm in front and the opposite

leg in back at the same time, keeping both straight, and the head in

line with the spine. Raise and lower leg and arm several times, then

switch arm and leg.

Modification one: Do arm and leg raises separately.

Modification two: Do the exercise while leaning against a wall.

Modification three (advanced): Do the exercise with dumbbells or

ankle weights, or both.

* Cat-camel: Targets flexing and extension of abdominal and back

muscles. Begin on all fours, with elbows under shoulders and knees

below hips. Arch the back into a convex shape, then reverse it into a

concave position. Repeat.

Modification: Do the exercise while standing and leaning against a

wall, or seated, leaning against a desk.