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Start with these dumbbell back exercises, which offer a mix of accessibility and challenge. Dumbbell Row. Why: The basic dumbbell row is one of the best exercises for your back, attacking both the ...
This lower back exercise, also called shell stretch, is beyond soothing. "The shell stretch helps to release tension in the lower back and shoulders while improving spinal mobility," Hissong says.
In this position, the extended arms are swung from one side to another in a twisting motion with or without weight. Equipment: body weight, kettlebell, medicine ball, or dumbbell. Major variants: back kept off the floor at 45° angle, back rested on exercise ball, feet resting on the floor, anchored or kept off the floor.
Lower the dumbbell back to the floor with control. Repeat on the left side, alternating arms for the prescribed reps. If needed, modify by placing your knees on the ground to maintain form.
Maintaining an arch (a slight concavity) in the spine for a healthy lower back. Starting out by lifting lower weights to build endurance in the lower back as well as the upper pulling muscles. Upper back muscles often have a lot of slow-twitch fibers so bent-over rows can respond better than some exercises that use muscles with a higher ratio ...
The goals of performing these exercises were to reduce pain and provide lower trunk stability by actively developing the "abdominal, gluteus maximus, and hamstring muscles as well as..." passively stretching the hip flexors and lower back (sacrospinalis) muscles. Williams said: "The exercises outlined will accomplish a proper balance between ...
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