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The Four Effective Exercises for a Flat and Beautiful Back


The back is one of the most important muscle groups in the body. It is also one of the most overlooked. People tend to focus more on their abs, chest, and shoulders, but neglect their back muscles. It is important to keep them strong and healthy.

This article will give you an overview of the importance of your back muscles and what you can do to keep them healthy.

What are the back muscles?

The back muscles are comprised of the trapezius, rhomboid, latissimus dorsi, and erector spinae. The trapezius is located on the upper back between your shoulder blades. The rhomboids are located on either side of your spine and span from your shoulder blades to connect with the trapezius. The latissimus disi are located on the sides of your back and start at your shoulders and go down to connect with the iliac crest, which is just below where your butt meets the back of your pelvis.

Finally, the erector spinae are located on either side of the spine and are close to your hips and connect with the iliac crest. Notice that the trapezius, rhomboid, and latissimus dorsi are all located on the back of your body. The other muscles of the back are not as easy to locate because they attach to different bones in your body.

What Causes an Uneven Back?

Some people have a naturally arched back, while others have a hunched one. There are many reasons for this, but the most common is that their spine has become crooked or rotated from its natural position.

The spine is made up of bones called vertebrae that are stacked on top of each other like a column. The vertebrae in the lower back are like the foundation for the rest of the column, and they need to be straight so that they can support everything above them. If they aren’t, then it can cause many problems including pain in your lower back and neck as well as difficulty walking or sitting upright.

The 4 Effective Exercises For The Back

Low Back Stretch – Kneeling or Supine on a Floor Mat

The low back stretch is one of the most common stretches that people do to strengthen and stretch their lower back. It is also one of the most effective.

To do this stretch, kneel on a mat or rug on your hands and knees. Place your toes on the floor, with your knees hip-width apart. Then, slowly move your hips backwards until you feel a comfortable stretch in your lower back. Hold for 30 seconds and then return to starting position. Repeat 3 times.

Stretching the Latissimus Dorsi (back muscle)

This muscle is the largest in the back. It stretches from your lower rib cage to your upper arm bone. It is used for many different movements such as picking up heavy objects and rotating your arm externally.

The latissimus dorsi can be stretched by standing with feet shoulder-width apart and bending forward at the waist to touch your toes.

Lying down rows

This exercise can be done in a lying position on the floor with your hands at your sides. You will need to roll onto your back so that you are lying face up. Once you are in this position, bring one knee up and then bend it towards your chest while keeping the other leg straight with both feet on the floor.

Next, bring both knees up and hold them close to your chest for a few seconds before lowering them again. Repeat this process 10 times before switching legs and repeating it 10 more times.

The Plank

The plank position is a static exercise in which you lie face down on the ground with your weight resting on your forearms, toes, and elbows. Your body should form a straight line from head to toe with no gaps or sagging in between. Hold the position for 60-120 seconds.

The benefits of this exercisese are numerous: it strengthens your back muscles, improves posture, and tones your stomach muscles.

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