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Active Living
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4 moves for a better back
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Strengthen your back muscles with easy exercises.
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By Heather Buchan
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Strong back muscles do more than just look sexy: they prevent back pain and improve posture. These exercises will make all the major muscle groups in your back stronger, healthier and more flexible.
Back pain: A gender issue?
Do women suffer more back pain than men do? Apparently. High heels, pregnancy and even the weight of your breasts can cause muscular imbalances that don't afflict men. "Wearing heels changes your centre of gravity and puts more pressure on your lower back, while breasts put greater strain on neck and upper back muscles," says Fabio Castello, a Toronto-based registered massage therapist. During pregnancy, your body produces a hormone called relaxin that relaxes the pelvic joints to make it easier for the baby to pass through the birth canal; however, increased pressure from the belly on these lax pelvic ligaments can cause severe lower back pain. The solution: strengthening your back muscles as well as your abdominals.
Before you start
1. Check with your doctor, especially if you have back pain, disc problems, neck or spinal problems.
2. Keep your abs pulled in to support your back.
3. Maintain body awareness to prevent pulled muscles.
4. Perform back exercises slowly: proper form is essential!
5. Complement your back workout with abdominal exercises, since weak core muscles can exacerbate (or cause) lower back pain.
1. Rowing
Improves posture and strengthens the latissimus dorsi, the muscles used for lifting and pulling. Click here to see the exercise.
2. Ten-and-two lift
Strengthens the trapezius muscles, which extend from your neck to your shoulders and elevate the shoulders, and improves body awareness as you concentrate on keeping your shoulders still while moving your arms. Click here to see the exercise.
3. Lift Off
Improves posture and strengthens the trapezius and rhomboids, the muscles that rotate and retract the shoulder blades. Click here to see the exercise.
4. Child's pose stretch
Elongates the spine and stretches the back muscles. Click here to see the exercise.
Photos by Michael Visser
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Click here for tips on preventing back pain.
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