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The push-up depends on stabilizer muscles as the body is pushed and lowered. The erector spinae is the main stabilizer muscle in the back. Made up of three muscles including the spinal, longissimus, and iliocostalis.
The erector spinae (/ ɪ ˈ r ɛ k t ər ˈ s p aɪ n i / irr-EK-tər SPY-nee) [1] or spinal erectors is a set of muscles that straighten and rotate the back.The spinal erectors work together with the glutes (gluteus maximus, gluteus medius and gluteus minimus) to maintain stable posture standing or sitting.
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Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps), push-up (face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two ...
Press your legs open into the strap and push for 1 minute and 30 seconds to strengthen the glutes. Open your feet apart and put a horizontal yoga block between your thighs right above your knees.
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)
Push instead of pulling when moving heavy objects [6] Stay active: regular exercises and physical activities help to maintain back muscles and ligaments strong. In turn, strong back muscles provide better support for spine to keep the vertebrae properly aligned, which can ease the back pain and reduce the risk of chronic back pain returning.
“The tiger-bend push-up modifies a normal push-up to emphasize better engagement of the core and upper arms,” says Nick Topel, ISSA certified personal trainer and chief operating officer of ...