back exercises Archives - yourdailysportfix.com yourdailysportfix.com Tue, 01 Aug 2023 10:29:26 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png back exercises Archives - yourdailysportfix.com 32 32 Strengthen Your Lower Back With These Exercises https://yourdailysportfix.com/strengthen-your-lower-back-with-these-exercises/ Wed, 26 Jul 2023 08:32:00 +0000 https://yourdailysportfix.com/?p=23397 While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective […]

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]]> While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective workouts to build a strong and sturdy lower back.

Glute Bridge

Lie on your back and bend your knees until your feet are flat on the floor. Without moving any other part of your body, engage your core and lift your back until it forms a straight line to your knees. Make sure to do this movement slowly and hold your position before lowering back down again. Make sure not to lift your back too high as this can cause strain.

Bird Dog

Begin by placing your hands, knees, and toes on the floor. Keep your hips as stable as possible as you extend one arm out along with the leg on the opposite side. Pause for a few seconds before returning back to your starting position. Once you’ve completed your desired number of reps, start doing the same with the other arm and leg.

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]]> Tips for Dealing With and Preventing Future Back Pain https://yourdailysportfix.com/tips-for-dealing-with-and-preventing-future-back-pain/ Thu, 08 Jun 2023 08:39:00 +0000 https://yourdailysportfix.com/?p=23033 Back pain is a common and often debilitating issue that affects millions of people worldwide. Whether it’s caused by poor posture, muscle strain, or certain medical conditions, finding relief is essential for a better quality of life. While it’s always recommended to consult a healthcare professional for a proper diagnosis, there are several tips and […]

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]]> Back pain is a common and often debilitating issue that affects millions of people worldwide. Whether it’s caused by poor posture, muscle strain, or certain medical conditions, finding relief is essential for a better quality of life. While it’s always recommended to consult a healthcare professional for a proper diagnosis, there are several tips and exercises you can try at home to help alleviate back pain naturally. Read on to learn about some effective strategies to relieve pain and promote a healthy back in the process.

Maintain Good Posture

Improving your posture can help alleviate strain on your back muscles and promote better spinal health. Practice sitting and standing up straight, keeping your shoulders relaxed and your back aligned. When sitting for long periods, make sure to choose a chair that provides adequate support, and take frequent breaks to stretch and change positions.

Engage in Gentle Stretching Exercises

Consider incorporating exercises such as knee-to-chest stretches, cat-cow stretches, and pelvic tilts into your routine. These exercises target the muscles in your lower back and reduce tension. With regular practice, they can help to alleviate discomfort and restore mobility.

Strengthen Your Core Muscles

Weak core muscles can contribute to back pain, as they are responsible for supporting your spine. Strengthening these muscles can help stabilize your spinal column, reducing strain on your back and preventing future pain. Exercises such as planks, bridges, and abdominal crunches are great ways to target your core.

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]]> 4 Back Exercises You Need to Add to Your Routine https://yourdailysportfix.com/4-back-exercises-you-need-to-add-to-your-routine/ Sat, 07 Jan 2023 08:42:00 +0000 https://yourdailysportfix.com/?p=21683 Our back muscles are sometimes forgotten when we strength train—we tend to focus on the legs, glutes, and triceps. Strengthening your back muscles can help with any aches or pains you have in that area. Here are four back exercises for you to add to your weekly routine. Bent Over Row Start standing with your […]

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]]> Our back muscles are sometimes forgotten when we strength train—we tend to focus on the legs, glutes, and triceps. Strengthening your back muscles can help with any aches or pains you have in that area. Here are four back exercises for you to add to your weekly routine.

Bent Over Row

Start standing with your hips pushed back and your upper body tilted 45 degrees. Extend your arms towards the floor holding the dumbbells. Row both hands up next to your ribcage, making sure your elbows stay close to your body and your core is engaged. Extend your arms back down to start position. Do 10-15 reps.

Pull Down

Choose your weight and make sure when you are seated with your back straight. Stretch your arms straight to the pull-down bar in a wide stance and bring it down towards your chest. Extend back to start. Do 10 reps.

Superman

This is a really good lower back exercise, that requires a little bit of practice and precision but once you have got it right it really works. Lie on your stomach, forehead on the mat, with your arms and legs extended on the floor, so your body forms one long line. Engage your core, squeeze your glutes and lift your legs and arms, and chest a few inches off the ground, making sure to keep your neck neutral. Hold for three seconds and lower down to the start position. Do 15 reps.

Dumbbell Deadlift

Stand straight hip-width apart and hold a dumbbell in each hand in front of your thighs with your knees slightly bent. Press your hips and back and hinge at your waist to lower the dumbells towards the floor, just under your knees. Press back up by pushing the feet into the floor and squeezing the glutes at the top. Do 15 reps.

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]]> The Differences Between a Pull-Up and a Chin-Up https://yourdailysportfix.com/the-differences-between-a-pull-up-and-a-chin-up/ Thu, 15 Dec 2022 10:48:00 +0000 https://yourdailysportfix.com/?p=21447 Even professional trainers mix up a chin-up and a pull-up when talking about these upper-body exercises. But did you know that they’re actually two different exercises, working on different parts of your body? The Difference A chin-up is a variation of pull-up but, the hand position is different. When doing a chin-up, your palms face […]

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]]> Even professional trainers mix up a chin-up and a pull-up when talking about these upper-body exercises. But did you know that they’re actually two different exercises, working on different parts of your body?

The Difference

A chin-up is a variation of pull-up but, the hand position is different. When doing a chin-up, your palms face you. In a pull-up, they face away from you. The space between your hands is different between the two exercises—in chin-ups, your arms are held in a narrower grip and in pull-ups, your arms are wider than shoulder-width.

The Benefits

There are many benefits for both of these exercises. Biceps are being strengthened in both but get more focus when doing a chin-up. Pull-ups are actually much more challenging on the back than chin-ups. Your posture and grip strength are improved, and they sculpt your muscles like no other back or arm exercise.

Pull-Ups

Hold on to the bar with your arms straight and palms facing away from you. Engage the lats by drawing them down towards your hips. Hold your core and then pull up to get your chest to the bar.

Chin-Up

Start by hanging from the bar, with your arms straight and palms facing you. Tuck the chin so it doesn’t jut out over the bar. Engage the lats and core and start to pull up—you’ll feel the biceps more at the end of this movement. Straighten down to the start position and do as many as you can.

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]]> Core-Strengthening Exercises That Can Help With Back Pain https://yourdailysportfix.com/core-strengthening-exercises-that-can-help-with-back-pain/ Wed, 29 Sep 2021 12:28:00 +0000 https://yourdailysportfix.com/?p=18587 The spine is a complicated part of our bodies, and unfortunately, it is not uncommon to suffer from back pain whether you’re spending your days sitting or up on your feet. One problem that can cause pain is too much pressure on the spine. So it can be very helpful to build your core strength […]

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]]> The spine is a complicated part of our bodies, and unfortunately, it is not uncommon to suffer from back pain whether you’re spending your days sitting or up on your feet. One problem that can cause pain is too much pressure on the spine. So it can be very helpful to build your core strength so that your backbone isn’t holding up all your weight on its own. Here are some core-strengthening exercises.

Bird Dog

The bird dog move helps strengthen the entire core and builds stability. To practice it, get on all fours and keep your back as straight as possible. While tensing your abs, reach one hand in front of you and the opposite leg behind you. Hold for 30 seconds, then switch sides.

Glute Bridge

Glute bridges help strengthen your glutes, which are part of your core. Single-leg glute bridges, a bridge which involves pulling one leg up and lifting your butt with the other, can help lengthen hip flexors as well. Shortened hip flexors are one cause of lower back pain.

Side Planks

Side planks work many different muscles in your core, including several which are deep in your back. That makes them an awesome exercise to practice to strengthen your back in a way that will benefit your spine.

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]]> Best Exercises for Relieving Back Pain https://yourdailysportfix.com/best-exercises-for-relieving-back-pain/ Mon, 26 Oct 2020 13:24:00 +0000 https://yourdailysportfix.com/?p=13315 Back pain is a very common cause of inactivity and the inability to thrive. It can be extremely uncomfortable and affect every aspect of your daily life. It can damage your physical as well as your mental health. While it is important to visit a doctor if you are experiencing chronic back pain, there are […]

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]]> Back pain is a very common cause of inactivity and the inability to thrive. It can be extremely uncomfortable and affect every aspect of your daily life. It can damage your physical as well as your mental health. While it is important to visit a doctor if you are experiencing chronic back pain, there are some exercises you can do in the meantime to try and relieve your symptoms.

Sit Up Straight

A good way of preventing your back pain from getting worse is to sit up straight and hold the position. This can help the muscles to strengthen and support the back better. But make sure not to overdo it, as excessive practice can be counter-productive. If you feel more pain, stop immediately.

Straight Back Twist

If you think your back pain is caused by muscles rather than the joints, a good way of gently stretching those muscles is to sit with your back straight and slowly swivel your shoulders to the left and then to the right.

Antioxidants and Omega-3

Eat a diet rich in antioxidants and omega-3 to reduce inflammation. Oily fish, nuts and seeds, and whole grains are good choices.

The Porcupine

If you know that your back pain is caused by a pulled muscles or muscle spasms, then a good way to make those muscles plastic and responsive is to stretch them on all fours. Arch the back and then push your belly down to stretch the other way.

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]]> Back and Hip Exercises That Will Help Out All Runners https://yourdailysportfix.com/back-and-hip-exercises-that-will-help-out-all-runners/ Tue, 15 Sep 2020 14:05:00 +0000 https://yourdailysportfix.com/?p=11538 In addition to fit and strong legs, your back health is essential for the quality of your running. Adding a few quick fixes will help you do your best. Each of your muscle groups impacts your performance, so pay attention to these tips if you want to see improvements. Lower Back The main purpose of […]

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]]> In addition to fit and strong legs, your back health is essential for the quality of your running. Adding a few quick fixes will help you do your best. Each of your muscle groups impacts your performance, so pay attention to these tips if you want to see improvements.

Lower Back

The main purpose of this muscle group is to keep your body erect and to help you rotate slightly with each step as you run. You can fix your posture with back extensions. Perform this exercise by lying down, pressing your pelvis into the floor, and lifting your head, chest, shoulders, and arms.

Shoulders/Upper Back

If you want your upper body to stay relaxed, focus on keeping your shoulders strong. Doing basic and side planks on a regular basis will help you keep this muscle group strong and healthy.

Hips

The excess side-to-side motion could put a strain on your back, but proper hip movement can drive you forward and stabilize your landing. Leg lifts can help you strengthen this muscle group. You can also do kneeling hip flexor stretches by lunging, keeping your upper body straight, with front knee behind toes, pushing hips forward, and holding for 30 seconds.

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]]> Exercises For Strengthening Your Back https://yourdailysportfix.com/exercises-for-strengthening-your-back/ Thu, 27 Aug 2020 13:34:00 +0000 https://yourdailysportfix.com/?p=10782 The back is a crucial structure of our anatomies. Almost every movement the body makes engages it. Without a strong back, you can’t support your weight, and exercising becomes much harder. Here are five exercises that will help strengthen your back and boost your overall fitness levels. Cardio Warmup Start with a soft cardio warm-up […]

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]]> The back is a crucial structure of our anatomies. Almost every movement the body makes engages it. Without a strong back, you can’t support your weight, and exercising becomes much harder. Here are five exercises that will help strengthen your back and boost your overall fitness levels.

Cardio Warmup

Start with a soft cardio warm-up to get your blood pumping and to get your muscles moving. This makes the exercises easier and it helps prevent injury.

Resistance Band Pull Apart

A good way to start your workout is to take a resistance band, extend your arms out in front, and pull them apart 15 to 20 times. This gets your back moving without applying too much pressure.

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Hyperextension Stretches

Now that your back is nicely warmed up, the next thing to do is to start stretching. A good way to do this is to kneel on all fours and gently lower your stomach to the floor as you raise your head. You should feel the middle of your back stretching.

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Is your “Back Beat”? Do your shoulders feel tense? Are you down to just a “Nickel and a Nail”? Well, it costs nothing to destress, stretch and Thread the Needle. Lately this has been my go to warm up yoga pose. It’s a great upper body stretch and most importantly, is super relaxing when you’re having one of those “I’m just not feeling it” start to your days. Album: O.V. Wright “Nickel and a Nail & The Ace of Spades”-1974 Quintessential Southern Soul from the deepest parts of the South. Wright’s bluesy, chiseled voice is the stuff of legend. . . . #ovwright #threadtheneedle #yogaposesforbeginners #soulsunday #soulmusic #yogatoday #sundayyoga #sundayworkout #yogaasana #stretches #vinyloftheday #vinylyoga #yogilife #supersoulsunday #soulrecords #backstretch #recordroom #instavinyl #igvinylclub #soulvinyl #southernsoul #memphis #aceofspades #cratedigger #musicforthesoul #yogapractice #yogafitness #recordcollection #nowspinning #namaste🙏

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Lat Pulldown

Take your resistance band again and this time pull from above your head down to your waist. This uses your lats, biceps and forearms.

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Pull-Ups

Finally, the classic pull-up is a wonderful way to strengthen those back muscles. As your arms pull you up, your back tenses and stretches, making it stronger and more flexible.

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]]> 5 Exercises to Help You Build a Stronger Back https://yourdailysportfix.com/5-exercises-to-help-you-build-a-stronger-back/ Fri, 19 Jul 2019 14:46:07 +0000 https://yourdailysportfix.com/?p=4925 The back is one of the largest muscle groups and working out with your back in mind brings many benefits including improving your posture, general strength, health, and looks. But it’s also one of the most neglected muscle groups with everyone putting all the attention on their chest or arms. To combat that, we comprised a list of the 5 best workouts that will […]

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]]> The back is one of the largest muscle groups and working out with your back in mind brings many benefits including improving your posture, general strength, health, and looks. But it’s also one of the most neglected muscle groups with everyone putting all the attention on their chest or arms. To combat that, we comprised a list of the 5 best workouts that will help you get a stronger back. 

Barbell Deadlift

Considered the king of exercises, it will help you build your back but also it will engage the legs, arms, and shoulders giving you a full-body workout. 

Pull-Ups

One of the classic workouts that have been with us since the dawn of time. It’s a must for the one who wants a developed and good-looking body. 

https://www.instagram.com/p/Bz6VAJchvSz/

Bent-Over Barbell Row

Another classic, this exercise will mainly help you build your middle back, but will also engage many other muscles. 

Single-Arm Dumbbell Row

Similar to the bent-over row but performed using a bench, it will help in developing lats, rhomboids, and traps.  

Cable Rows

This is one of the best exercises if you are aiming to develop your upper back, as doing this exercise with a pause can really boost the gains. 

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SMILE it's MONDAY! 👀 I'm rapidly healing from that lower back pull 😁. This little incident allowed me to give some appreciation to slow ECCENTRIC work. – For those who are looking to build some quality size and even build endurance this is for you. I used to be in the routine of just rep in rep out but doing controlled eccentrics will make you work harder and have to focus in total control of the weight being used. – Don't over exaggerate with slow eccentrics of 10 seconds either since you probably will use a weight that's too light for you to get a proper growth response I like to go for 3-5 seconds of controlled negatives and then explode on the concentric phase! Happy Monday again and get those GAINS!!!👐🏽 ➖➖➖➖ * * * * #pharmathlete #teampharmathlete #follow4value #pharmathlétique #pharmathletic #backattack #backworkout #fitnessguru #fitfam #mondayfitness #cablerows

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]]> ersion="1.0" encoding="UTF-8"?> back exercises Archives - yourdailysportfix.com yourdailysportfix.com Tue, 01 Aug 2023 10:29:26 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png back exercises Archives - yourdailysportfix.com 32 32 Strengthen Your Lower Back With These Exercises https://yourdailysportfix.com/strengthen-your-lower-back-with-these-exercises/ Wed, 26 Jul 2023 08:32:00 +0000 https://yourdailysportfix.com/?p=23397 While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective […]

The post Strengthen Your Lower Back With These Exercises appeared first on yourdailysportfix.com.

]]> While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective workouts to build a strong and sturdy lower back.

Glute Bridge

Lie on your back and bend your knees until your feet are flat on the floor. Without moving any other part of your body, engage your core and lift your back until it forms a straight line to your knees. Make sure to do this movement slowly and hold your position before lowering back down again. Make sure not to lift your back too high as this can cause strain.

Bird Dog

Begin by placing your hands, knees, and toes on the floor. Keep your hips as stable as possible as you extend one arm out along with the leg on the opposite side. Pause for a few seconds before returning back to your starting position. Once you’ve completed your desired number of reps, start doing the same with the other arm and leg.

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]]> Tips for Dealing With and Preventing Future Back Pain https://yourdailysportfix.com/tips-for-dealing-with-and-preventing-future-back-pain/ Thu, 08 Jun 2023 08:39:00 +0000 https://yourdailysportfix.com/?p=23033 Back pain is a common and often debilitating issue that affects millions of people worldwide. Whether it’s caused by poor posture, muscle strain, or certain medical conditions, finding relief is essential for a better quality of life. While it’s always recommended to consult a healthcare professional for a proper diagnosis, there are several tips and […]

The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.

]]> Back pain is a common and often debilitating issue that affects millions of people worldwide. Whether it’s caused by poor posture, muscle strain, or certain medical conditions, finding relief is essential for a better quality of life. While it’s always recommended to consult a healthcare professional for a proper diagnosis, there are several tips and exercises you can try at home to help alleviate back pain naturally. Read on to learn about some effective strategies to relieve pain and promote a healthy back in the process.

Maintain Good Posture

Improving your posture can help alleviate strain on your back muscles and promote better spinal health. Practice sitting and standing up straight, keeping your shoulders relaxed and your back aligned. When sitting for long periods, make sure to choose a chair that provides adequate support, and take frequent breaks to stretch and change positions.

Engage in Gentle Stretching Exercises

Consider incorporating exercises such as knee-to-chest stretches, cat-cow stretches, and pelvic tilts into your routine. These exercises target the muscles in your lower back and reduce tension. With regular practice, they can help to alleviate discomfort and restore mobility.

Strengthen Your Core Muscles

Weak core muscles can contribute to back pain, as they are responsible for supporting your spine. Strengthening these muscles can help stabilize your spinal column, reducing strain on your back and preventing future pain. Exercises such as planks, bridges, and abdominal crunches are great ways to target your core.

The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.

]]> 4 Back Exercises You Need to Add to Your Routine https://yourdailysportfix.com/4-back-exercises-you-need-to-add-to-your-routine/ Sat, 07 Jan 2023 08:42:00 +0000 https://yourdailysportfix.com/?p=21683 Our back muscles are sometimes forgotten when we strength train—we tend to focus on the legs, glutes, and triceps. Strengthening your back muscles can help with any aches or pains you have in that area. Here are four back exercises for you to add to your weekly routine. Bent Over Row Start standing with your […]

The post 4 Back Exercises You Need to Add to Your Routine appeared first on yourdailysportfix.com.

]]> Our back muscles are sometimes forgotten when we strength train—we tend to focus on the legs, glutes, and triceps. Strengthening your back muscles can help with any aches or pains you have in that area. Here are four back exercises for you to add to your weekly routine.

Bent Over Row

Start standing with your hips pushed back and your upper body tilted 45 degrees. Extend your arms towards the floor holding the dumbbells. Row both hands up next to your ribcage, making sure your elbows stay close to your body and your core is engaged. Extend your arms back down to start position. Do 10-15 reps.

Pull Down

Choose your weight and make sure when you are seated with your back straight. Stretch your arms straight to the pull-down bar in a wide stance and bring it down towards your chest. Extend back to start. Do 10 reps.

Superman

This is a really good lower back exercise, that requires a little bit of practice and precision but once you have got it right it really works. Lie on your stomach, forehead on the mat, with your arms and legs extended on the floor, so your body forms one long line. Engage your core, squeeze your glutes and lift your legs and arms, and chest a few inches off the ground, making sure to keep your neck neutral. Hold for three seconds and lower down to the start position. Do 15 reps.

Dumbbell Deadlift

Stand straight hip-width apart and hold a dumbbell in each hand in front of your thighs with your knees slightly bent. Press your hips and back and hinge at your waist to lower the dumbells towards the floor, just under your knees. Press back up by pushing the feet into the floor and squeezing the glutes at the top. Do 15 reps.

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]]> The Differences Between a Pull-Up and a Chin-Up https://yourdailysportfix.com/the-differences-between-a-pull-up-and-a-chin-up/ Thu, 15 Dec 2022 10:48:00 +0000 https://yourdailysportfix.com/?p=21447 Even professional trainers mix up a chin-up and a pull-up when talking about these upper-body exercises. But did you know that they’re actually two different exercises, working on different parts of your body? The Difference A chin-up is a variation of pull-up but, the hand position is different. When doing a chin-up, your palms face […]

The post The Differences Between a Pull-Up and a Chin-Up appeared first on yourdailysportfix.com.

]]> Even professional trainers mix up a chin-up and a pull-up when talking about these upper-body exercises. But did you know that they’re actually two different exercises, working on different parts of your body?

The Difference

A chin-up is a variation of pull-up but, the hand position is different. When doing a chin-up, your palms face you. In a pull-up, they face away from you. The space between your hands is different between the two exercises—in chin-ups, your arms are held in a narrower grip and in pull-ups, your arms are wider than shoulder-width.

The Benefits

There are many benefits for both of these exercises. Biceps are being strengthened in both but get more focus when doing a chin-up. Pull-ups are actually much more challenging on the back than chin-ups. Your posture and grip strength are improved, and they sculpt your muscles like no other back or arm exercise.

Pull-Ups

Hold on to the bar with your arms straight and palms facing away from you. Engage the lats by drawing them down towards your hips. Hold your core and then pull up to get your chest to the bar.

Chin-Up

Start by hanging from the bar, with your arms straight and palms facing you. Tuck the chin so it doesn’t jut out over the bar. Engage the lats and core and start to pull up—you’ll feel the biceps more at the end of this movement. Straighten down to the start position and do as many as you can.

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]]> Core-Strengthening Exercises That Can Help With Back Pain https://yourdailysportfix.com/core-strengthening-exercises-that-can-help-with-back-pain/ Wed, 29 Sep 2021 12:28:00 +0000 https://yourdailysportfix.com/?p=18587 The spine is a complicated part of our bodies, and unfortunately, it is not uncommon to suffer from back pain whether you’re spending your days sitting or up on your feet. One problem that can cause pain is too much pressure on the spine. So it can be very helpful to build your core strength […]

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]]> The spine is a complicated part of our bodies, and unfortunately, it is not uncommon to suffer from back pain whether you’re spending your days sitting or up on your feet. One problem that can cause pain is too much pressure on the spine. So it can be very helpful to build your core strength so that your backbone isn’t holding up all your weight on its own. Here are some core-strengthening exercises.

Bird Dog

The bird dog move helps strengthen the entire core and builds stability. To practice it, get on all fours and keep your back as straight as possible. While tensing your abs, reach one hand in front of you and the opposite leg behind you. Hold for 30 seconds, then switch sides.

Glute Bridge

Glute bridges help strengthen your glutes, which are part of your core. Single-leg glute bridges, a bridge which involves pulling one leg up and lifting your butt with the other, can help lengthen hip flexors as well. Shortened hip flexors are one cause of lower back pain.

Side Planks

Side planks work many different muscles in your core, including several which are deep in your back. That makes them an awesome exercise to practice to strengthen your back in a way that will benefit your spine.

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]]> Best Exercises for Relieving Back Pain https://yourdailysportfix.com/best-exercises-for-relieving-back-pain/ Mon, 26 Oct 2020 13:24:00 +0000 https://yourdailysportfix.com/?p=13315 Back pain is a very common cause of inactivity and the inability to thrive. It can be extremely uncomfortable and affect every aspect of your daily life. It can damage your physical as well as your mental health. While it is important to visit a doctor if you are experiencing chronic back pain, there are […]

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]]> Back pain is a very common cause of inactivity and the inability to thrive. It can be extremely uncomfortable and affect every aspect of your daily life. It can damage your physical as well as your mental health. While it is important to visit a doctor if you are experiencing chronic back pain, there are some exercises you can do in the meantime to try and relieve your symptoms.

Sit Up Straight

A good way of preventing your back pain from getting worse is to sit up straight and hold the position. This can help the muscles to strengthen and support the back better. But make sure not to overdo it, as excessive practice can be counter-productive. If you feel more pain, stop immediately.

Straight Back Twist

If you think your back pain is caused by muscles rather than the joints, a good way of gently stretching those muscles is to sit with your back straight and slowly swivel your shoulders to the left and then to the right.

Antioxidants and Omega-3

Eat a diet rich in antioxidants and omega-3 to reduce inflammation. Oily fish, nuts and seeds, and whole grains are good choices.

The Porcupine

If you know that your back pain is caused by a pulled muscles or muscle spasms, then a good way to make those muscles plastic and responsive is to stretch them on all fours. Arch the back and then push your belly down to stretch the other way.

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]]> Back and Hip Exercises That Will Help Out All Runners https://yourdailysportfix.com/back-and-hip-exercises-that-will-help-out-all-runners/ Tue, 15 Sep 2020 14:05:00 +0000 https://yourdailysportfix.com/?p=11538 In addition to fit and strong legs, your back health is essential for the quality of your running. Adding a few quick fixes will help you do your best. Each of your muscle groups impacts your performance, so pay attention to these tips if you want to see improvements. Lower Back The main purpose of […]

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]]> In addition to fit and strong legs, your back health is essential for the quality of your running. Adding a few quick fixes will help you do your best. Each of your muscle groups impacts your performance, so pay attention to these tips if you want to see improvements.

Lower Back

The main purpose of this muscle group is to keep your body erect and to help you rotate slightly with each step as you run. You can fix your posture with back extensions. Perform this exercise by lying down, pressing your pelvis into the floor, and lifting your head, chest, shoulders, and arms.

Shoulders/Upper Back

If you want your upper body to stay relaxed, focus on keeping your shoulders strong. Doing basic and side planks on a regular basis will help you keep this muscle group strong and healthy.

Hips

The excess side-to-side motion could put a strain on your back, but proper hip movement can drive you forward and stabilize your landing. Leg lifts can help you strengthen this muscle group. You can also do kneeling hip flexor stretches by lunging, keeping your upper body straight, with front knee behind toes, pushing hips forward, and holding for 30 seconds.

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]]> Exercises For Strengthening Your Back https://yourdailysportfix.com/exercises-for-strengthening-your-back/ Thu, 27 Aug 2020 13:34:00 +0000 https://yourdailysportfix.com/?p=10782 The back is a crucial structure of our anatomies. Almost every movement the body makes engages it. Without a strong back, you can’t support your weight, and exercising becomes much harder. Here are five exercises that will help strengthen your back and boost your overall fitness levels. Cardio Warmup Start with a soft cardio warm-up […]

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]]> The back is a crucial structure of our anatomies. Almost every movement the body makes engages it. Without a strong back, you can’t support your weight, and exercising becomes much harder. Here are five exercises that will help strengthen your back and boost your overall fitness levels.

Cardio Warmup

Start with a soft cardio warm-up to get your blood pumping and to get your muscles moving. This makes the exercises easier and it helps prevent injury.

Resistance Band Pull Apart

A good way to start your workout is to take a resistance band, extend your arms out in front, and pull them apart 15 to 20 times. This gets your back moving without applying too much pressure.

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Hyperextension Stretches

Now that your back is nicely warmed up, the next thing to do is to start stretching. A good way to do this is to kneel on all fours and gently lower your stomach to the floor as you raise your head. You should feel the middle of your back stretching.

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Is your “Back Beat”? Do your shoulders feel tense? Are you down to just a “Nickel and a Nail”? Well, it costs nothing to destress, stretch and Thread the Needle. Lately this has been my go to warm up yoga pose. It’s a great upper body stretch and most importantly, is super relaxing when you’re having one of those “I’m just not feeling it” start to your days. Album: O.V. Wright “Nickel and a Nail & The Ace of Spades”-1974 Quintessential Southern Soul from the deepest parts of the South. Wright’s bluesy, chiseled voice is the stuff of legend. . . . #ovwright #threadtheneedle #yogaposesforbeginners #soulsunday #soulmusic #yogatoday #sundayyoga #sundayworkout #yogaasana #stretches #vinyloftheday #vinylyoga #yogilife #supersoulsunday #soulrecords #backstretch #recordroom #instavinyl #igvinylclub #soulvinyl #southernsoul #memphis #aceofspades #cratedigger #musicforthesoul #yogapractice #yogafitness #recordcollection #nowspinning #namaste🙏

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Lat Pulldown

Take your resistance band again and this time pull from above your head down to your waist. This uses your lats, biceps and forearms.

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Pull-Ups

Finally, the classic pull-up is a wonderful way to strengthen those back muscles. As your arms pull you up, your back tenses and stretches, making it stronger and more flexible.

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]]> 5 Exercises to Help You Build a Stronger Back https://yourdailysportfix.com/5-exercises-to-help-you-build-a-stronger-back/ Fri, 19 Jul 2019 14:46:07 +0000 https://yourdailysportfix.com/?p=4925 The back is one of the largest muscle groups and working out with your back in mind brings many benefits including improving your posture, general strength, health, and looks. But it’s also one of the most neglected muscle groups with everyone putting all the attention on their chest or arms. To combat that, we comprised a list of the 5 best workouts that will […]

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]]> The back is one of the largest muscle groups and working out with your back in mind brings many benefits including improving your posture, general strength, health, and looks. But it’s also one of the most neglected muscle groups with everyone putting all the attention on their chest or arms. To combat that, we comprised a list of the 5 best workouts that will help you get a stronger back. 

Barbell Deadlift

Considered the king of exercises, it will help you build your back but also it will engage the legs, arms, and shoulders giving you a full-body workout. 

Pull-Ups

One of the classic workouts that have been with us since the dawn of time. It’s a must for the one who wants a developed and good-looking body. 

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Bent-Over Barbell Row

Another classic, this exercise will mainly help you build your middle back, but will also engage many other muscles. 

Single-Arm Dumbbell Row

Similar to the bent-over row but performed using a bench, it will help in developing lats, rhomboids, and traps.  

Cable Rows

This is one of the best exercises if you are aiming to develop your upper back, as doing this exercise with a pause can really boost the gains. 

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SMILE it's MONDAY! 👀 I'm rapidly healing from that lower back pull 😁. This little incident allowed me to give some appreciation to slow ECCENTRIC work. – For those who are looking to build some quality size and even build endurance this is for you. I used to be in the routine of just rep in rep out but doing controlled eccentrics will make you work harder and have to focus in total control of the weight being used. – Don't over exaggerate with slow eccentrics of 10 seconds either since you probably will use a weight that's too light for you to get a proper growth response I like to go for 3-5 seconds of controlled negatives and then explode on the concentric phase! Happy Monday again and get those GAINS!!!👐🏽 ➖➖➖➖ * * * * #pharmathlete #teampharmathlete #follow4value #pharmathlétique #pharmathletic #backattack #backworkout #fitnessguru #fitfam #mondayfitness #cablerows

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