Strengthen your back with these 4 exercises with rubber band
Do you feel overload in the neck and shoulder area? Do you have any discomfort in the lumbar area?…. With the exercises with flexible rubber for the back that we present to you, you will be able to strengthen it 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 on the back with the help of the elastic band involves activating the muscles of the shoulders, dorsals or trapezes without forcing them to overcome the resistance exercised by the band. It is frequently used in Pilates exercises and yoga postures and is ideal to start exercising 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 contribute to achieving a good posture at all times while you gain stability and strength in the core.
Routine with flexible rubber to strengthen the back
In many occasions, the back is the enormous forgotten in the moment of training. The muscles of the abdomen and the upper and lower extremities concentrate all our sacrifice, even though a strong back is essential for the practice of any other sport, from running to swimming. If you simply want to strengthen your back, these rubber band exercises are a great alternative to strength work.
Rowing is a very complete exercise, ideal for working both the arms and the back. Sitting on the floor with your legs completely stretched out or with your knees slightly bent, as you prefer, pass the rubber under the shoes, halfway through the sole. Hold the band at each end to create the precise tension and pull it with both arms in unison. Try not to detach your arms from the sides of your body and keep your back straight at all times. Do between eight ? ten reiterations.
2. Opening of arms
Stand, legs apart at shoulder level, 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 in “cross” while you overcome the resistance created by the band. Dorsals, trapezes, deltoids? with this simple movement, your muscles stretch and contract while gaining strength and power.
3. Trunk Flexion
This flexible back strap exercise serves a purpose similar to the one you can achieve with the “hard” dead weight frequent in weight-bearing strength training. With it you work especially the lumbar zone, increasing the stability of the log as a whole. Standing with your legs slightly apart, step on the rubber in the middle with the 2 feet while holding the ends. When you’re ready, fold the log face forward holding your back straight and look straight ahead. Gradually return to the initial situation as you pull on the flexible rail and overcome its resistance by rising.
4. Foot Press
Very simple and truly effective to soothe the discomfort you may feel in the neck and upper back. Hold the rubber by each of its ends and stand with one leg one step forward. Step on the band in the middle with that foot and stretch your arms over your head. The band must 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 by lifting one more bar (press), with the flexible band, it is equally effective but less belligerent for the musculature of your back.