Exercises With Training Elastic To Strengthen The Back

Performing exercises with exercise bands to strengthen your back will help you achieve a proper posture that protects your vertebrae and spine in general. You will also strengthen the upper and lower back muscles, as well as the lower back and mantle muscle if you work evenly.

Exercise elastics are elastic bands that help support physical exercise routines by providing resistance. Both children, adults and the elderly can use them.

In fact, there is a lot of research that shows the good results of exercises with exercise bands to strengthen the back and other areas of the body in older people. Therefore, there is no reason to believe that using these tools is not a good idea for older people in general.

Let’s take a look at some options!

1. Rowing with elastic

This is one of the exercises with training elastic to strengthen your back, which is optimal for working with the widest back muscle ( musculus latissimus dorsi ). You can do it while sitting or standing.

Here’s how:

• Start by using a mat or sit on a comfortable surface, with your back straight and your feet fully extended.
• Then place the elastic behind your feet and hold it firmly with your hands. Keep your back and feet straight, stretch your arms and pull the elastic towards your hips.
• At this point, you will feel tension from the movement in the middle section of your back due to the activation of the latissimus dorsi muscle .
• To rest standing, place your feet shoulder-width apart and bend your hips and knees slightly.

• Make the same movement with your arms.

2. Pulldown with exercise bands

This is one of the workout exercises that helps to activate the upper back. Remember that the greater the tension in the sting, the greater the force the muscle will exert:

Here’s how:

• Find a raised surface where you can attach the elastic.
• Place your feet shoulder-width apart and hold the straps with your hands. Bend your knees, pull your hips out and lean forward with your arms outstretched. The hip flexion should be 90 degrees.
• While maintaining your posture, pull your arms in a diagonal motion toward your hips.

3. Exercises with training elastic: Forward bending rowing

This exercise requires full concentration to avoid future back injuries or discomfort. Not only strengthens the upper back, but also the muscles of the shoulders and neck.

Here’s how:

• First, put your feet shoulder-width apart, bring the elastic under your feet, and hold it with both hands.
• Then bend your upper body slightly and place your arms along the sides and lift while bending your arms slightly.

4. Pull your arms apart

This is a simple exercise to strengthen the upper back muscles.

Here’s how:

• To begin with , the feet should be shoulder-width apart.
• Then lift your arms and hold them in front of you.

• Then hold each end of the elastic band with your hands, opening your arms until they are outstretched.
• Remember that it is important to keep your elbows and shoulders locked during the execution of the movement.

5. Deadweight exercises with training elastic

In addition to training and strengthening the back, this exercise also works on most muscles in the body:

• First step on the elastic, hold the ends with your hands and place your feet shoulder-width apart.
• Then lower your hips and bend your knees as if you were doing a squat.
• Remember that your neck should be straight, your eyes fixed in front of you and your back always straight.
• Now straighten your knees by stretching the bands until they are completely straight.

Archery

This exercise proves to be very useful for training the musculus latissimus dorsi . The exercise stands out because it does not require you to anchor the elastic to a surface:

• First you have to stand completely straight and place your right arm as if you were shooting with a bow. Cross the ribbon over the palm of your hand.
• Then hold the band firmly with your left hand close to your right hand. And with your back straight, pull your left arm toward your hip. The right arm should be still and raised.
• Do this movement 10 times, rest and repeat on the opposite side. Let the left arm be raised and bend with the right arm.

The benefits of exercises with training elastic for the back

The use of exercise bands in strength exercises for the back has become very popular. This is because of the many benefits they offer. Among them are the following:

• The ability to find a training elastic on the market for each training level.
• The use of training elastic develops muscle strength and enables easy imitation of some sports movements.
• The use of these elastics has a low risk of injury and is safe. In fact, they are often used during rehabilitation exercises for muscle injuries.
• To achieve greater benefits in the back muscles and in other areas you want to exercise, you can simply increase the number of sets each week. You can also switch to a band with greater resistance.

How easy it is to train the back muscles with the help of training elastic! So what are you waiting for? Try these exercises!