Content of the Article
Do you feel overloaded in the neck and shoulder area? Do you have discomfort in your lower back? With the flexible back rubber exercises we present, you will be able to strengthen your back while improving your anatomical posture, calming discomfort and preventing injuries.
The elastic band is an accessory that you can use to train at home or in the gym, with which it is simple to do a multitude of easy and effective exercises when strengthening different muscle groups. Working the back with the help of the elastic band means activating the muscles of the shoulders, the bibs or the trapezius without forcing them any more, making them overcome the resistance that the band exerts. It is commonly used in Pilates exercises and yoga postures and is ideal for starting to exercise the back, increasing its strength and flexibility.
If you want to try all the advantages of this simple and economical accessory, do these exercises with flexible rubber for the back and you will contribute to achieve a good posture at all times at the same time that you gain stability and solidity in the core.
Routine with flexible rubber to strengthen the back
In many cases, the back is the enormous one forgotten at the time of training. The muscles of the abdomen and upper and lower extremities concentrate all our care, although a strong back is essential for the practice of any other sport, from running to swimming. If you want to strengthen your back in a simple way, these elastic band exercises are a great alternative to strength work.
Rowing is a very complete exercise, ideal for working both arms and back. Sitting on the floor with your legs fully stretched or with your knees slightly bent, as you prefer, pass the rubber under your shoes, halfway down the sole. Hold the band at each end to create the precise tension and pull it with both arms in unison. Try not to take your arms off the sides of your body and keep your back straight at all times. Do between eight and ten repetitions.
2. Opening of arms
Stand up, with your legs shoulder-width apart, holding the band with one hand at each and every end. From this situation, stretch your arms face forward and at chest height. Then, open your arms to leave them at"cross" while overcoming the resistance created by the band. Dorsal, trapezius, deltoid? with this simple movement, your muscles stretch and contract while gaining strength and power.
3. Trunk flexion
This flexible back strap exercise accomplishes a related goal that you can achieve with the"hard" dead weight that is common in weight training. With it you work especially on the lumbar area, increasing the stability of the wood as a whole. Standing, with your legs a little apart, step on the rubber in the middle with your 2 feet while holding the ends. When you are ready, bend the wood face forward, holding your back straight and your eyes forward. Slowly return to the initial situation while you are pulling the flexible band and overcoming its resistance when lifting.
4. Press standing
Very simple and truly effective for soothing neck and upper back discomfort. Hold the rubber at each end and stand with one leg one step ahead. Step on the band in the middle with that foot and stretch your arms over your head. The band should be behind your elbows. Then lower your arms by bending your elbows and raise them again. Repeat eight to twelve times. The movement is similar to the one you would make when lifting a bar (press) but with the flexible band, it is equally effective but less violent for the muscles of your back.