Your back muscles play a vital role in most everyday activities, from walking to bending, to lifting, to simply standing upright. Essentially every movement your body makes involves your back, which makes back injuries incredibly common. It makes sense that having strong back muscles can be a key to improving your overall physical health and decreasing your chances of injuries, but unfortunately, many people overlook the importance of back strength, instead focusing solely on abdominal work. Today, we have shared 5 key back-strengthening exercises that you should incorporate into your daily routine. So, wipe off the dust from your stability ball exercises for back strength and give these exercises a try.
1. Back Extensions for Strength
Begin by lying on your stomach on top of the stability ball. Plant your feet against a wall for extra stability and balance. Position your hands at your ears or interlace your fingers behind your head. Engage your core muscles and slowly raise your upper body upwards until you feel a light squeeze in your lower back. Keep your neck in a neutral position and do not overextend your back. Lower your upper body down to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
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2. Reverse Flies
Begin by lying on your stomach on top of the stability ball. Plant your feet against a wall for extra stability and balance. Engage your core and lift your upper body to be parallel to the floor. Raise your arms out at your sides to be in line with your body, squeezing your shoulder blades together at the top position. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
To make this exercise more challenging and improve back strength, hold a light dumbbell in each hand.
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3. Y’s for Back Strength
Begin by lying on your stomach on top of the stability ball. Plant your feet against a wall for extra stability and balance. Engage your core and lift your upper body to be parallel to the floor. Lift both arms in a Y-shape overhead, squeezing your shoulder blades together at the top position. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
To make this exercise more challenging, hold a light dumbbell in each hand.
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4. Bird Dogs
Begin by lying on your stomach on top of the stability ball. Plant your feet against a wall for extra stability and balance. Extend your legs so that you are in a straight-arm plank position on top of the ball. Engage your core. Lift one arm to be in line with your shoulder as you lift the opposite leg upward. Lower your arm and leg down to the plank position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.
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Once you are feeling more confident with these exercises, move your feet away from the wall while going through the movements to further improve your core muscles and back strength by challenging your balance. Remember, strong back muscles also help to stabilize your spine and torso, so these exercises are great for ensuring proper body alignment and promoting good posture. Be cautious of overextending your neck during any stability ball exercises for back strength and do not push yourself to the point of pain or discomfort.
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