Back Attack! Strengthening your core back to front

A few clients have recently asked me about exercises they can do to strengthen their backs. So, I have put together a series of progressive exercises to get you moving towards a stronger and healthier back.

​Most clients ask me for back exercises because they want to get rid of their wobbly bits... Great we can help do that! BUT... It's important to understand there are other important reasons to not ignore your back in a core programme. The core muscles are arguably the most fundamental muscles for good health. They are essential for everyday functional movements whether you are picking something up from the floor, getting out of bed, or simply standing upright. Despite what many people think, your back muscles are actually part of your core. A strong core is important for a strong body and a strong back is essential for a strong core.

A little back anatomy

​The back is divided into four regions. The upper back is composed of the cervical spine (the neck region) the middle back is the thoracic spine (behind the rib cage) the lower back is the lumbar spine and then the very bottom tip of the spine is the sacrum composed of five bones that fuse together throughout life. I just found out actually that the sacrum doesn't fully fuse together in most people until their mid thirties! 

The spine has four major movements. It can flex like when you curl forward;  it can extend as you come back up straight (or hyper-extend as you look up to the sky); it can laterally flex in a side bend; or it can rotate (twist). The muscles at the front of the body (abdominals) are responsible for flexing the spine where as the muscles on the back of the body extend it. Side bending and rotating require muscles from both the front and back of the body. Different regions of the spine will have more or less mobility depending on the specific movement, however a healthy spine is able to perform all four of these movements with ease and fluidity. 

The spine is the framework for the back. Attached are various muscles that intricately support the spine from different angles. When the muscles and ligaments that support the spine are weak, unnecessary stress is placed on the spine. 

Many people who sit at a desk or computer all day may begin to develop a kyphotic posture over time. As the back muscles become weak and your centre of gravity begins to shift forward, this can place extra and unnecessary stress as a chain effect down the body and ultimately may lead to pain. Pain= Not good! But not to worry, there is so much that can be done to counteract this! And you can begin with starting to strengthen your back muscles! And then on top of that... Yes, strong backs are sexy. 

This post will focus on some progressive exercises that you can do to strengthen you back. It is important that in any whole body exercise programme however, you should  be doing exercises to strengthen the muscles on the front and side of the body as well to ensure muscle balance, promote optimal posture and reduce injury. But that's for another day!

Progressive exercises to strengthen the back

​1) Robot arms

This exercise will help strengthen the thoracic region of your spine. It is a really good exercise for people who sit hunched over a desk at their computer all day as it opens the chest while strengthening the back.

• Lie on your front (prone) with your forehead resting on the floor. 
• Reach your arms out shoulder height and bend elbows to 90 degrees, palms facing down. 
• Start by lifting your belly button slightly off the floor to engage your core. Feel as if your skin is trying to draw away from the mat. 
• Hover arms slightly off the floor, hold for one breath. Lower the arms slowly to the floor with control. 

Keep your neck long and feel your elbows lengthening out as you raise them, creating as much width in your back as possible. Keep the abdominals drawing up towards the spine supporting your lower back. Try to avoid your elbows coming down to your waist- keep them perpendicular to your body, and your elbows bent at 90 degrees throughout the whole movement.

Progression: From the lifted position, extend your arms up to the 'high V' position then back. 

2) Quadruped Arm and Leg Reach 

This is a great exercise to strengthen the back while also helping to integrate core support with arm and leg movements. Really focus on maintaining that connection from your navel to your spine to avoid arching in the lower back.  

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• Start in the quadruped position with your shoulders directly over your wrists (you might have to bring your weight forward slightly - feel what happens in your core when you make this adjustment!). 
• Trying to maintain the same orientation of the pelvis, reach your right arm and left leg away from your body, sliding them along the floor and then lifting until they are parallel to the floor. Lower and slide back in.
• Repeat with the other arm/leg. 

Try to create a long line from the tip of your finger to your toes, lengthening the spine and the neck. Keep your hip bones and pubic bone parallel to the floor so you aren't tipping the pelvis. 

Progression: Add in 10 little pulses in the outstretched position before returning the limbs to the floor. 

​3) Thera-band Rows 

You can increase or decease the intensity of this exercise by using different levels of resistance. If you have access to a gym, the cable machine is great to use for this exercise. 

• Sit on the floor with your legs outstretched in front and your back straight. If it is uncomfortable for you to sit like this, bend one knee so the bottom of that foot touches the inner thigh of the other leg  - then go stretch your hamstrings. 
• Wrap a thera-band around your feet and grab on to the band around your shins. 
• Keeping your chest lifted, and your lower arm parallel to the floor, bend your elbows and draw your hands towards your waist. Keep the elbows close to the body throughout the movement. 
• Slowly extend your elbows back.

Experiment with a resistance that is right for you. Make sure you are going through the full range of movement though. If you can't pull your elbows all the way back to your body try for a lighter resistance to start. 

Progression: Increase the repetitions or the resistance. 

​4) Bent over lateral arm raise

This is a more advanced exercise and it's important you have a substantial amount of core support and abdominal strength to do it correctly. Beginners can still do this exercise lying face down on a bench so the arms extend and hang vertically while building up the abdominal strength to one day do it fully.   

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• Start standing with a dumbell in each hand with neutral grip (palms facing each other). 
• Bend forward from the hips, keeping the pelvis in neutral alignment (ie. slight curve in the lumbar spine) until the upper body is parallel to the floor. The arms will be hanging down directly under the shoulders. If you have tight hamstrings bend the knees to achieve the trunk position - then go stretch your hamstrings. 
• Keeping a slight bend in the elbows, raise your arms out to the side and upward as high as possible. Elbows should be as high as the back - if you can't get this full range of movement use lighter weights to begin. 
• Slowly return the arms down with Controooool. Pause momentarily and then repeat.

Keep the arms in line with the shoulders (or very slightly below shoulder level) and the neck long. Try and avoid changing this upper body position throughout the exercise. The goal is to stay horizontal throughout the whole movement!

Progression: Challenge your balance by lifting one foot slightly off the floor.

​Enjoy these exercises and a stronger, healthier back! 

Dynamically, 
Hannah x