Back exercise program | Back exercises

Back exercise program, back exercises, back exercises and stretches :

The purpose of warm-ups includes: keeping muscles supple, increasing range of motion of joints, enhancing flexibility.

Improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries.

The right way to stretch is slow and relaxed. DO NOT BOUNCE.

This can actually cause you to pull the muscle you are trying to stretch Back exercises.

You should stretch to the point of "MILD TENSION". If you overstretch you will also cause damage. Back off if the stretch feels painful.

Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally.

Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each Back exercises and stretches

Try to stretch a little further with each stretch. Again, only to the point of mild tension.

COOL-DOWNS, consisting of slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes.

The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels Back exercise program.

Stretches middle back

1. Stand with hands on hips
2. Gently twist torso at waist until stretch is felt
3. Hold 10 to 15 sec
4. Repeat on other side
5. Keep knees slightly flexed

Stretches ankles

1. Stand and hold onto something for balance
2. Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise.
3. Repeat on other side
(Note: can also be done sitting)

Stretches calf

1. Stand a little way from wall and lean on it with forearms, head resting on hands
2. Place right foot in front of you, leg bent, left leg straight behind you
3. Slowly move hips forward until you feel stretch in calf of left leg
4. Keep left heel flat and toes pointed straight ahead
5. Hold easy stretch 10 to 20 seconds
6. Do not bounce
7. Repeat on other side
8. Do not hold breath

Stretches front on thigh (quadriceps)

1. Stand a little a way from wall and place left hand on wall for support
2. Standing straight, grasp top of left foot with right hand
3. Pull heel toward buttock
4. hold 10 to 20 sec
5. Repeat on other side

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