Arm Strength Exercise

Arm Strength Exercise
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Arm Strength Exercise

Back Flexibility and Strength Exercises

Anyone who has ever suffered from a major backache knows how central the back is; even in times you might think it isn't important. Even something like squeezing a tennis ball, an action that involves a focus on the fingers, forearm and bicep will involve the latissimus dorsi and other back muscles.

 

The lats are the large 'side' muscles that make a man triangle-shaped. To demonstrate how they are used during squeezing a tennis ball, try it! You'll quickly feel a tensing of the muscles on the side of the arm you use. It's especially noticeable if you have back pain.

 

Any sport will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong 'pillar' for all the limbs to move off of.

 

Here are some simple exercises to help stretch and strengthen those all-important back muscles. Most of them are better performed on a firm, but not hard surface. While you work the muscles, you don't want to cause undue, painful pressure on bony parts of the body.

 

Knee to Chest

 

Lie on your back and clasp your hands behind one thigh. Pull slowly toward the chest, keeping the other leg flat on the ground. Vary the action by flexing the ankle - first pointing the toe, and then pulling it back toward the knee - at the same time as you stretch the leg.

 

Hold each position for 5 seconds, then switch legs and repeat. Do 10 reps.

 

Rotations

 

Lie back, knees raised and together, feet flat on the floor. With your arms extended and near the body, and your palms flat on the floor, lift the feet off the ground slightly and rotate your trunk by moving the knee. Move the knees slightly left, then right.

 

Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.

 

Alternate the action by crossing your arms over your chest, then repeat.

 

Pelvic Press

 

Lie down on your back, knees raised and feet flat on the floor. Push the small of the back into the floor, feel the tension in the lower abdominals. Vary the action by moving your feet together and performing the exercise, then slightly apart and repeat.

 

As you press into the ground, hold for 5 seconds, but continue to breath slowly and normally.

 

Pelvic Lift

 

Lie on your back, knees raised and feet flat on the ground, arms crossed over your chest. Keeping the legs and knees together, raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat.

 

Remember to breathe normally through the exercise, in and out slowly.

 

Dog Stretches

 

On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, and then put the leg back into starting position.  (If this produces back, hip, or leg pain stop immediately.)

 

Switch legs and repeat. Vary the exercise by extending the leg with toe pointed, and then flex the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 reps for each leg.

 

Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician.

 

About the Author

Dr. John Spencer Ellis

Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation.

He created Adventure Boot Camp, the largest fitness boot camp system in the world. His TriActive America signature series of outdoor exercise equipment is used worldwide. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. He is the fitness and lifestyle expert on Bravo's The Real Housewives of Orange County and Daybreak OC (KDOC news). John is the producer of the documentary The Compass (Jan. 2009).

Arm & Chest Exercises : How to Get Stronger Arms



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