Q & A Monday: back strengthening

Today's question comes from Mary from Chronicles of Meps' Reconstruction.

Any pointers on targeting the mid and lower back?

Introducing movement and strength into the mid back is an important tool to achieve an ideal posture. The mid back or thoracic area is the one that is so often overlooked. It often sits idle while the neck and low back perform a majority of your day to day movements.

Try these simple movements to help you achieve postural balance.

Goal Post:

1. Lay on your belly with a rolled up towel under your forehead to support your neck in a neutral position.
   
2. Place your arms so they are at 90 degrees at the elbow and 90 degrees at the shoulder joints.
   
3. Lift your wrist and hands off the floor first, followed by your elbow.
   
4. Keeping your wrist and hands at a higher level than your elbows, straighten out your elbows above your head. Hold for 2 seconds.
   
5. Return to the start position. Lower your arms back to the floor in the reverse order (i.e. elbows first then wrist and hands).
   
6. Perform 15 repetitions
7. Advanced version: Lift your shoulders and chest off the floor to face the wall in front of you. Mind your low back stabilization here. Tip: to maintain safe stabilization at the low back, send your sits bones down towards your heels.

Hand on back

1. Lay on your belly with a rolled up towel under your forehead to support your neck in a neutral position.
   
2. Place your left arm beside your head for support. Place your right arm on your back, so that the knuckle side of your hand is against the small of your back.
   
3. Lift your hand up off of your back, hold for 2 seconds.
   
4. Return to start position, perform 15-20 repetitions.
   
5. Perform 15-20 repetitions with Left arm.
   

Mid Back Mobilization

1. Sit upright on a chair or on the floor. Sitting on your sits bones should maintain your pelvis upright in this position.
   
2. Cross your arms across your chest.
   
3. Turn your shoulders, head and neck gently to the right. Hold 1 second.
   
4. Return to the center, turn towards the left.
   
5. Perform 10-15 repetitions.
   

Additional exercises to target the back:

• Lat Pulls are important to help you create a connection with the back side of your body and open up through the front.


• Leg extensions will help you to achieve a proper chain of muscle recruitment beginning with lumbar stabilization prior to mass movements through the legs.

Do you have a question that you want to see answered by me on Mondays?? Email me at 101exercises at gmail dot com!!

Do you ever think to work these teensy muscles in your back? What back routine is incorporated into your workouts right now? How is your posture these days?