Exercises for the back are crucial because they are key for keeping your body healthy.   With these simple exercise routines, you will be able to overcome the stresses that your back undergoes every day whether it is lifting heavy objects or just sitting in one position at your office desk all day.   If you do the workouts below a few times a week, your back will stay strong and well supported.

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To Warm Up

Before any kind of exercise, it is vital that you warm up first to prevent injury to any part of your body.    A good way to start warming up is to do stretches for all parts of your body starting with your head and going all the way down to your toes. To get your blood pumping after you stretch, do some cardio, such as riding your bike or jogging. These warm ups will prepare your muscles to take on the heavier exercises later on.

Deadlifts

Doing deadlifts, will strengthen your back. They teach you a good way to carry heavy loads, which is keeping the lower part of your back flat against the object you carry, keeping straight posture. This will prevent hernias and other unnecessary injuries. First, lift the barbell off of the floor to do deadlifts. Do so until your body is extended fully.   You shouldn’t pull with your lower back when you are pushing up from your heels and bringing your hips forward. That is one deadlift.

  Following, are Chin Lifts With a Wide Grip.

Chin-ups will benefit the middle of your back. When starting a chin up, make sure your hands face away from your body. Grasp the bar that is over your head and make sure your hands are at a distance further than your shoulder width, and hang from the bar.   Your elbow and shoulder joints is where the tension should be focused. Do not swing up violently or jerk your body up because you may just injure yourself.   With shoulder and back muscles taut, bring your body up and down.  Keep control of yourself while pulling your body up till your chin is over the bar. In one movement, pull your body upwards till it is above the bar.   Gradually let yourself down to position one.    Count this as one chin lift.

End with Dumbbell Rows

  Place a pair of dumbbells in front of your thighs. Take a firm hold of them with your palms down. The upper body then needs to bend in half, so it’s parallel to the ground and the weights are hanging over your shins. Keep your chest up, your knees somewhat bent, and your back horizontal.    Begin to pull (and inhale) the dumbbells towards your upper abs with your elbows out and wide.   Squeeze your back hard for about two seconds at the top of the lift and then slowly lower the weights again.    This is one dumbbell row.

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