back strength 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 strength 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.

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

]]> 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.

]]> 2 Variations of the Hollow Hold https://yourdailysportfix.com/2-variations-of-the-hollow-hold/ Sun, 22 Jan 2023 16:28:00 +0000 https://yourdailysportfix.com/?p=21842 If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exerciseโ€”the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the […]

The post 2 Variations of the Hollow Hold appeared first on yourdailysportfix.com.

]]> If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exerciseโ€”the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the core and holding in this position as long as you can. Here are two variations of the hollow hold for you to try.

The Deadbug

The dead bug exercise will help you to keep your back flat on the floor and strengthen the core.

Lie flat on your back with your arms straight up towards the ceiling and your knees bent 90 degrees over your hips and the shins parallel to the floor. Keeping the back flat, engage the core muscles and slowly extend the right arm back and the left leg forward towards the floor. Inhale and bring the arm and leg to start position and do the other side. Do 10-15 reps on each side.

Hollow Rocks

Once you have perfected the hollow hold, you can try the rocking variation. It does require a little more stabilization of the core, but it is worth it. You want to keep the body as stiff as possible when you are rocking from front to back. Lie on your back in a hollow hold position with your arms and legs extended and your head and chest off the floor. Engage the core muscles and start to drive the legs up towards the ceiling. Lower the shoulders and head to the floor, creating a rocking motion forward and backward. Try this for 30 seconds.

The post 2 Variations of the Hollow Hold appeared first on yourdailysportfix.com.

]]> If You’re a Beginner, Try Out These Deadlift Variations https://yourdailysportfix.com/if-youre-a-beginner-try-out-these-deadlift-variations/ Fri, 13 Jan 2023 08:20:00 +0000 https://yourdailysportfix.com/?p=21741 If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want […]

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

]]> If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want to.

There are many variations of the deadlift for you to strengthen the back and also build your glutes, especially for beginners. Here are two of the best ones for you to try.

Kettlebell Deadlift

The kettlebell deadlift is a great version for beginners as it teaches you the proper technique and how to engage your upper body muscles. The core should always be engaged and the shoulder blades down and back. Push the hips backward and bring your upper body forward in one straight line parallel to the floor. Grab the kettlebell from the floor and push through your feet to stand and squeeze the glutes at the top. Lower the kettlebell back down to near the floor this is one rep. Try 10-12 reps.

Dumbbell Romanian Deadlift

The Romanian version of the deadlift targets the glutes and hamstrings without bending your knees and lowering the weights as much as the regular deadlift. Holding a dumbbell in each hand in front of the thighs, engage the core and send the hips back and the weights to the floor in front of your legs. Lower until just below the knees, feeling a stretch in the hamstrings. Keep your chest up and push through the feet to stand, squeezing your glutes at the top. Do 12 reps.

The post If You’re a Beginner, Try Out These Deadlift Variations 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 trainโ€”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 trainโ€”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.

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

]]> ersion="1.0" encoding="UTF-8"?> back strength 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 strength 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.

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

]]> 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.

]]> 2 Variations of the Hollow Hold https://yourdailysportfix.com/2-variations-of-the-hollow-hold/ Sun, 22 Jan 2023 16:28:00 +0000 https://yourdailysportfix.com/?p=21842 If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exerciseโ€”the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the […]

The post 2 Variations of the Hollow Hold appeared first on yourdailysportfix.com.

]]> If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exerciseโ€”the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the core and holding in this position as long as you can. Here are two variations of the hollow hold for you to try.

The Deadbug

The dead bug exercise will help you to keep your back flat on the floor and strengthen the core.

Lie flat on your back with your arms straight up towards the ceiling and your knees bent 90 degrees over your hips and the shins parallel to the floor. Keeping the back flat, engage the core muscles and slowly extend the right arm back and the left leg forward towards the floor. Inhale and bring the arm and leg to start position and do the other side. Do 10-15 reps on each side.

Hollow Rocks

Once you have perfected the hollow hold, you can try the rocking variation. It does require a little more stabilization of the core, but it is worth it. You want to keep the body as stiff as possible when you are rocking from front to back. Lie on your back in a hollow hold position with your arms and legs extended and your head and chest off the floor. Engage the core muscles and start to drive the legs up towards the ceiling. Lower the shoulders and head to the floor, creating a rocking motion forward and backward. Try this for 30 seconds.

The post 2 Variations of the Hollow Hold appeared first on yourdailysportfix.com.

]]> If You’re a Beginner, Try Out These Deadlift Variations https://yourdailysportfix.com/if-youre-a-beginner-try-out-these-deadlift-variations/ Fri, 13 Jan 2023 08:20:00 +0000 https://yourdailysportfix.com/?p=21741 If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want […]

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

]]> If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want to.

There are many variations of the deadlift for you to strengthen the back and also build your glutes, especially for beginners. Here are two of the best ones for you to try.

Kettlebell Deadlift

The kettlebell deadlift is a great version for beginners as it teaches you the proper technique and how to engage your upper body muscles. The core should always be engaged and the shoulder blades down and back. Push the hips backward and bring your upper body forward in one straight line parallel to the floor. Grab the kettlebell from the floor and push through your feet to stand and squeeze the glutes at the top. Lower the kettlebell back down to near the floor this is one rep. Try 10-12 reps.

Dumbbell Romanian Deadlift

The Romanian version of the deadlift targets the glutes and hamstrings without bending your knees and lowering the weights as much as the regular deadlift. Holding a dumbbell in each hand in front of the thighs, engage the core and send the hips back and the weights to the floor in front of your legs. Lower until just below the knees, feeling a stretch in the hamstrings. Keep your chest up and push through the feet to stand, squeezing your glutes at the top. Do 12 reps.

The post If You’re a Beginner, Try Out These Deadlift Variations 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 trainโ€”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 trainโ€”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.

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

]]>