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Single-arm bent-over dumbbell rows. Grab a single dumbbell. I recommend a 3- or 5-pound weight for beginners.Open your feet about hip-width apart and step one leg back into a staggered stance.
These three exercises will strengthen every part of your back and give you that tall and proud posture you've been after. 1. Single Arm Rows (3 sets of 10 reps)
Squeeze your mid-back muscles to drive your elbow up, rowing the weight. Keep your shoulders level and avoid rotating your lower back. Pause for a beat, then lower the weight back down.
Strengthening, especially of (1) the middle and lower back support muscles and scapula retractors, and (2) the longus colli and the deep neck flexor muscles. [35] Stretching muscles that cause neck protrusion, especially of the upper fibres of the trapezius muscle. [36] Lower cervical flexors: sternocleidomastoid, anterior and middle scalene ...
Back extension performed at an angle using an exercise ball. Back extensions can be performed with or without various equipment. Without any equipment It may be performed on the ground by lying prone with arms overhead and lifting the arms, upper torso, and legs as far as possible. Gravity provides resistance to strengthen the back extensor ...
Williams flexion exercises (WFE) – also called Williams lumbar flexion exercises – are a set of related physical exercises intended to enhance lumbar flexion, avoid lumbar extension, and strengthen the abdominal and gluteal musculature in an effort to manage low back pain non-surgically.
Pull the handle back to the chest pad to row the weight, driving your elbow back as far as possible. Pause and squeeze your muscles at the top of the movement. Return back to the start position.
Your mid-back does a lot of work throughout the day—here are a few easy stretches to soothe and strengthen it.
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