Back Workouts for Women at Home

back-strengthening-women

The back is supposed to be the mainstay of the human body. It includes a complex web of muscles and fibers, which help our body, sustain movement and posture.

Back Muscles

Our back consists of the following muscle systems:

Erector Spinae

This three-column system runs on either side of the spine and protects it from the movement originating from the rectus abdominus and the obliques. The other responsibility of the Erector Spinae is flexibility. It lets the spine flex on either side i.e. Front or back. Therefore, the next time you crunch or flex, you know whom to thank.

Rotator Cuff

Supraspinatus, Infraspinatus, Teres minor and Subscapularis are the diminutive group of muscles, which help the humerus or upper arm bone in the shallow socket. The rotator cuff is designed to withstand enormous pressure, wear and tear. The muscular-bone structure is shaped in such a manner that there are internal and external rotations. The Rotator cuff also plays an important role in maintaining the shoulder posture.

Latissimus Dorsi and Teres Major

That V-shaped back that you have so adored and dreamt of having, is, in reality, the Latissimus Dorsi, well developed and muscular. This muscle group is activated when pitted against resistance and with proper training; it can turn into a beast. A well-developed Latissimus Dorsi and Teres Major lends a great shape and build to the body and it prevents injury, from sudden movements.

Shoulder Girdle

Trapezius, Levator Scapulae, Rhomboids: These groups of muscles form what we know as the shoulder. The interconnecting bone structure is not joined by bones, but by soft tissue. This muscular-skeletal structure is designed for great mobility as well as strength. The shoulder girdle takes care of the arm movements in various angles.

Looking at this complex web of muscles, fibers, tissues, and bones it becomes imperative for us to keep them in the best of shape and strength. A well-developed back is a nature’s gift. It not only improves the overall look and feel of the human body but also increases its flexibility and strength to withstand jerks, weights, and pressure. Back workouts hence become some of the most important parts of any exercise regime.

Given the workload the back undergoes, we will focus on the various ways we can keep it fit and healthy, for women.

Healthy back sans gym

The back, just as any other body part needs a separate set of exercise. In a world so devoid of time, working woman find it hard to accommodate any spare time for fitness. However, that does not mean that all is lost. With good motivation, you can work out in a more comfortable environment like the home. There are some great free hand and resistance exercises, which one can do at leisure and yet stay in great shape and vigor.

Back exercises without weights

  • Reverse snow angles
  • Dolphin kicks
  • Superman
  • Good mornings
  • Nose to wall squat

The back, like any other muscle, anywhere in the body is a sensitive piece of architecture and can sustain injury if proper care is not taken. Special care should be taken, like always, against and sudden jerks and bad angles.

Practicing with resistance bands, dumbbells and other accessories

The spine, being one of the most important bone structures of the body, needs special care. There are specialized exercises for the back for female fitness practitioners. These are easy to do and help in toning the back. The below exercises, with and without weights are ideal to strengthen the muscles around it.

  • T-raises
  • Single arm dumbbell rows
  • Delt raise
  • Pull ups
  • Plank with lateral arm raise
  • Push up holds
  • Dumbbell single arm squats
  • Lat pullover
  • Back extensions
  • Lat pull downs

Precautions before using weights

One must also remember to stretch before exercising with weights. The muscles are taut when we start our workouts and it is advisable to stretch them fully to be more comfortable with the regime. In addition, a bout of warming up is necessary. The body is a delicate beehive of activities and needs to be nurtured well and wisely. The back of the body is like a supporting structure, which allows us to be a part of the daily activities.

Alternative back workouts

Some of the best workouts include bodyweight. This kind of resistance training is ideal for those who do not find the time to hit the gym. These can be done at home and does not require much material support.

Yoga is a great way to keep your body and back in great shape. A few specific yoga postures that target the back are:

  • The child’s pose
  • Cat/cow pose
  • Downward facing dog
  • Standing forward bend
  • Sphinx pose
  • Knees to chest with a slow rock
  • Reclined pigeon pose
  • Recline supine twist

For those who wish to quickly carry out a refreshing bout of training and would not mind spending fifteen minutes for the same, here are a few:

  • Back lifts or tricep box dips
  • Spreading wing lifts or superwoman
  • Back arm walk or plank walks
  • Swimmer kick or reverse bicycling
  • Bent over dumb bell row
  • Overhead pullover

One has to choose from this list to fit into their normal exercise routine. Care must be taken to avoid any injuries, which normally do arise due to us rushing into our workouts

Summing up

Through this article, we have attempted to create awareness amongst our readers, the importance of the back, with all its appendages. However, with the danger of sounding repetitive, I cannot emphasize enough the reason why we need to put an extra effort to tone and strengthen our back:

  • It improves our posture
  • It gives you a stronger back and hence a stronger support
  • Back exercises have been proven to burn more calories
  • The exercises focusing on the back will indeed cut the back fat
  • A strong back will prevent pain and injury
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