Exercises With The Elastic Band To Strengthen The Back
The following elastic band exercises will help you assume a better posture, thereby protecting the health of your vertebrae and spine. Furthermore, by working consistently, the upper and lower back muscles, lumbar and trapezoidal muscles are toned.
Elastic bands or resistance bands are an accessory that help increase strength in training sessions. They can be used by children, adults and the elderly.
Several studies, in fact, have shown that the exercises with the elastic band give excellent results in the elderly. We can therefore say that they are not contraindicated for the third age.
6 exercises with the elastic band to strengthen the back
1. Rowing machine with elastic band
This exercise works mainly on the latissimus. It can be performed sitting or standing. Follow these steps:
- Sit on the mat or on a comfortable surface, with your back straight and legs straight.
- Pass the band under your feet and grasp it firmly with your hands. Keeping your back and feet in this position, straighten your arms, then pull the elastic towards your hips.
- You will feel the tension on the great dorsal muscle.
- If you do the standing exercise instead, spread your legs shoulder-width apart and flex your pelvis and knees slightly. Perform the same arm movement.
2. Pullover with elastic
This exercise is very useful for activating the upper back. Keep in mind that the greater the tension on the elastic, the greater the force exerted by the muscle.
- Attach the elastic to a high, stable surface.
- Standing, spread your legs shoulder-width apart and grasp the band with your hands.
- Bend your knees, extend your arms and, firmly on your pelvis, lean your torso slightly forward. A right angle must be created between the legs and the torso.
- Maintaining this position, bring your arms in a diagonal motion towards your hips.
3. Lateral raises
This exercise must be performed carefully to avoid future back pain or trauma. It allows you to strengthen the upper back, shoulder and neck muscles.
- With your feet shoulder-width apart, place the elastic under your feet and grasp it with both hands.
- With your torso leaning slightly forward, bring your arms to your hips, then lift them up with your arms straight.
4. Exercises with the elastic band: band pull apart
This simple exercise will also help you tone your upper back muscles.
- With your feet shoulder-width apart, bring your arms in front of your face, parallel and straight. Holding each end of the elastic band with your hands, open your arms until they are fully extended.
- It is important to keep the elbows and shoulders locked for the duration of the movement.
5. Deadlifts with elastic
In addition to toning and strengthening the back, deadlifts work most of the muscles in the body.
- Secure the elastic band under your feet, grasp the ends with your hands and spread your legs shoulder-width apart.
- Lower your pelvis with your knees bent, as if you were doing a squat.
- Keeping your neck and back straight, looking forward, straighten your legs until the elastic is taut.
6. Archer’s pull
This exercise is very useful for the latissimus. It should be noted that it does not require any anchoring of the elastic band.
- Standing, grasping the rubber band, position your right arm as if you were going to draw a bow.
- With your left arm, firmly grasp the elastic, very close to the right hand.
- Keeping your back straight, pull your left arm towards your pelvis. The right arm should remain stationary and raised.
- Do this movement 10 times, then rest and repeat on the other side. Leave the left arm raised and bend the right.
Advantages of exercises with the elastic band for the back
The use of elastic bands in back strengthening exercises is widespread. This is due to the numerous benefits. For example:
- Possibility of finding an elastic band on the market based on the level of training.
- The use of bands increases muscle strength, but also allows you to simplify some classic exercises.
- The risk of injury is low, the wraps are safe. In fact, they are often used in rehabilitation exercises for muscle injuries.
- For more muscle training, simply increase the number of weekly sets. Or you can switch to a more rigid band.
It’s so easy to tone your back muscles with elastic bands! Don’t miss this opportunity, get one and start exercising.
