A strong back will stop you getting injured. Here are 7 of the best for CrossFit.
Not surprisingly,
people with strong trunk muscles and well conditioned leg and hip muscles are
less likely to develop back pain and injuries than people with weak or poorly
conditioned muscles. Fortunately, your muscles will become stronger if you
follow a regular exercise program that challenges your muscles to do slightly
more than usual. If you are not already doing strengthening exercises, start
with the exercises described here that you can consider to adopt, which focus
on the spinal support muscles of the abdomen and back.
1. Deadbug
Lie fat on your back,
bend your knees, and keep your feet flat on the floor. Find the neutral
position by flattening your lower back against the floor, then arching it up
toward the ceiling and finding the point halfway between. Place your fingers at
your sides on the bony area of your pelvis just below your waist. Now tighten
your stomach muscles as if you were about to get punched. Lift one foot a
couple of inches off the ground while keeping your stomach tight and keeping
your back in the neutral position. Then put your foot down and lift the other
foot. Keep your hands on your pelvis to make sure that you are tilting your
pelvis as you lift your feet. Alternate the feet for 20 repetitions while
keeping your pelvis stable. As this gets easier, you can increase the
difficulty by lifting your arms as well as legs off the floor.
2. Bridging
Lie flat on your back,
bend your knees, and keep your feet flat on the floor. Find the neutral
position as illustrated above. After which, lift your hips off the ground,
maintaining a neutral position in the lower back and keeping the spinal
straight and your weight on your upper back. Life your hips up until you begin
to find it difficult to maintain the neutral position. Keep your arms at your
side, palms down on the floor to provide stability so your hips do not tilt
side to side. Lower to the floor and lift up 20 times. To increase the
difficulty of this exercise, do alternate arm and leg lifts while bridging. You
can eventually add cuff weights to your ankles.
3. Partial Sit-ups
Lie flat on your back,
bend your knees, and keep your feet flat on the floor. Find the neutral
position by following the above technique. You can roll up a towel and put it
under the small of your back to help you maintain the neutral position. Stretch
out your arms and place the palms of your hands on the top of your thighs. Curl
up your torso until your fingers touch the top of your knees. Hold this
position for a moment, then curl back down. Keep the lower back on the floor
the entire time the upper back moves. Now follow the same procedure by
stretching both arms straight toward the left knee, then both arms toward the
right knee. Repeat 10 times in each direction.
4. Alternate Arm And Leg Lifts
Lie on your stomach and
find the neutral position. You can put a folded towel under your stomach to
help maintain your alignment. Tighten your abdominal muscles and lift a
straight left arm and right leg a few inches off the floor. Make sure that your
back does not arch. Raise your arms and legs only as high as you are able to
while maintaining the neutral position. Repeat with the opposite arm and leg.
Do 20 repetitions.
5. Quadruped Arm And Leg Lifts
Get on your hands and
knees. Arch your back up toward the ceiling. Let it sag down so that it dips
toward the floor, and then come back up halfway. This is your neutral position.
Tighten your abdominal muscles. Raise your straight left arm and right leg
while maintaining your spine in the neutral position. Hold this position for a
moment and then put your arm and leg down. Repeat with the opposite arm and
leg. Do 10 to 20 repetitions.
6. Functional Squats
Stand upright and place
your feet shoulder width apart. Find your neutral position and squat down while
maintaining it. Your buttocks will move backward, your chest will move forward,
and your center of gravity will drop straight down. Your weight should be
balanced in the middle of your feet, not on the balls or heels. To avoid knee
pain, do not bend your knees more than 90 degrees. Do 10 to 20 repetitions.
7. Leg Lowering
Lie on your back and
bend your knees while keeping your feet flat on the floor. Use your abdominal
muscles to keep your back in the neutral position, and slowly extend one leg at
a time. Then slowly lower that led to the floor while keeping your abdominal
muscles tight. Keep the other leg bent, and make sure that your back does not
arch. Do 10 to 20 repetitions.
Raymond Lee Geok Seng
is one of the foremost experts in the health and fitness industry and is a
writer specializing in body health, muscle development and dieting. He has
spent countless of time and efforts conducting research and share his
insightful and powerful secrets to benefit men and women all over the world. He
is currently the author of the latest edition of "Neck Exercises and
Workouts." Visit http://www.bodyfixes.com for more information.
Article Source:
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