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4 Fast and Easy Back Strengthening Workout for Women

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Filed Under (Back Pain, Fitness, General) by Rick Kaselj on 16-02-2017

Hey, I hope you are having a great Friday!

I want to make this quick as I am off to film some more YouTube videos for you. So, make sure to subscribe to my channel here.

Today, I will share a few back strengthening exercises specifically for women.

Enjoy!

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In today’s video, I wanted to go through the Fast and Easy Back Strengthening Workout for Women.

Fast and Easy Back Strengthening Workout for Women

CLICK HERE to watch the video.

I got Jenna to demonstrate the exercises.

#1 – Bird Dog Exercise

Start in a 4 Point position. Maintain a good alignment with the head, shoulders and hips. Knees are hip width apart. Tighten the abdominal area. Extend your right leg behind you while reaching your left arm forward, hold it for a second, and then return to the starting position. Do the movements on the opposite side.

Bird Dog Exercise

Bird Dog Exercise

Perform 1 set of 5 reps on each side in smooth controlled movement with a good stop at the end position. Intensity is light. The purpose of this exercise is to target the core area and muscles around the hips and shoulders because if those areas are strong they will help in strengthening your back and relieving back pain.

#2 – Breaststroke

Lie on your stomach. Activate your mid back and low back areas. Lift yourself up as you move the arms out to the side. As you bring your upper body up, bring your legs up contracting your glutes and hamstrings.

Breaststroke

Breaststroke

Perform 1 set of 5 reps in pretty quick movement with a good stop at the top position. Intensity can be light to moderate depending on how strong you are in the low back and mid back areas. This exercise strengthens your low back, mid back, glutes and hamstrings areas.

#3 – Rowing Movement

Stand nice and upright with weights on both hands. Bend in the knees and in the hips. Bring the upper body forward and tighten the abdominal area. You are going to pull your elbows back just passing the upper body a little bit and then bring your arms back to the front.

Rowing Movement

Rowing Movement

Perform 1 set of 5 reps in a smooth controlled movement with a good contraction at the end position. Intensity can be light to moderate. This exercise strengthens the core and mid back area.

#4 – Back Extensions with a Ball

Lie on the ball. Place feet against the wall and hands up on the side then arch up and down over the ball.

Back Extensions with a Ball

Back Extension using a Ball

Perform 1 set of 5 reps in quick movement with a good stop at the top position. You can progress into 10 reps. Intensity is light to moderate. This exercise targets the mid back, low back and glutes areas to strengthen out the back.

Give these four exercises a go. These are fast and easy back strengthening exercises that can be added to your workout routine.

If you want to end your back discomfort permanently, then check out the Fix My Back Pain program here:

Take care!

Rick Kaselj, MS

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4 Effective Strengthening Exercises For Your Back

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Filed Under (Back Pain, Fitness, General) by Rick Kaselj on 09-02-2017

Hey, I just put up another quick video on the Exercises For Injuries Facebook Fan Page. You can check out the quick workout here

Today, I will share a few back exercises that you can do help strengthen your back and prevent back injuries.

Enjoy!

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Today, I wanted to go through the four most effective back strengthening exercises.

4 of the Most Effective Back Strengthening Exercises

CLICK HERE to watch the video.

I got Jenna to demonstrate the exercises.

#1 – Back Extension from the Ball

Lie down on your stomach on the resistant ball with your hands touching the side of your head. Put your feet against the wall. Slowly arch in your back and then go back down to the ball. Repeat the movement. This exercise targets the lower back extensors and the glutes.

Back Extension from the Ball

Perform 1 set of 5 reps in smooth controlled movement with a good stop of 1-2 seconds at the end position. The intensity is light. If you want to increase the intensity in doing the movement of the exercise, you can use some external resistant like dumbbells or plate.

This exercise works on the posterior chain; working on the low back and mid back muscles and working on the glutes and the hamstrings areas. Having a good and strong posterior chain helps overcome and prevent back pain.

#2 – Side Shrugs With Weights

Begin in a nice and upright standing position with dumbbells in hands. Shrug your shoulder on one side, back to the starting position, and then shrug to the other side and go back to the starting position. Use your abdominal muscles to bring you back up to the starting position. Repeat the motions in slow and controlled movement.

Side Shrug with Weights

If this exercise irritates or bothers your back, an alternative that you can do is a regular shoulder shrug. Start to shrug your shoulder up, roll it back and bring it back to the start position.

Regular Shoulder Shrug

Grabbing loads like dumbbells in hands will help strengthen the back and the core. When you shrug and roll the shoulders back, you are strengthening the mid back area. But once you start adding some loads, you strengthen more the low back and the core.

#3 – Plank Position

Move into a plank position. Keep it nice and straight with the head, shoulders, hips and legs. Tighten your abdominal area, glutes and hamstrings. Hold that position for a couple of seconds and then relax.

Plank Position

Perform 1 set of 5 reps. Hold the top position for 3 – 5 seconds and then you can progress to 20 seconds. The intensity can be light to moderate. The longer you hold the position the more challenging it would be. This exercise targets the core around the back area, the hamstrings and the glutes, which helps to strengthen the back.

#4 – Breaststroke Exercise

Lie down on the floor with arms overhead. Relax your upper body. Go through the breaststroke movement. Pull through your mid back and low back areas stroking your arms out front and to the side and then back to start. Repeat the motions in smooth and controlled movement.

Breast Stroke Exercise

Perform 1 set of 5 reps with a quick stop at the end position. You can progress to 10 reps. The intensity can be light to moderate. This exercise works on strengthening the low back and mid back areas.

Some people might feel discomfort doing this exercise. The regression or option that you can do is the bird dog exercise.

Regression Exercise: Bird Dog Exercise

This is the alternative that you can do if the breast stroke exercise bothers your back.
Start in a 4 point kneeling position. Tighten the abdominal area. Extend your right leg behind you while reaching your left arm forward. Go back to start position, relax and repeat the movement with the opposite side.

Bird Dog Exercise

Give these four exercises a go to help strengthen your back.

If you want to get rid of your back discomfort once and for all, then check out the Fix My Back Pain program here:

Take care!

Rick Kaselj, MS

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#1 Posture Exercise If You Sit All Day

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Filed Under (Back Pain, Fitness, General) by Rick Kaselj on 30-01-2017

This past weekend, I had one of the highlights of my year so far…

Cole

In the photo, you can see my 9-year old son and I was skiing just beside him. It was an amazing experience to be on the mountains enjoying the incredible view while skiing. He’s really gotten into snowboarding and love doing it. 

But at the age of nine, he was able to reach my ski skill level. So this week, I plan to watch a number of YouTube videos on how to become a better skier and keep up with my son. 

Today, I will share a great little tip if you sit all day.

Enjoy!

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In today’s video, I wanted to go through the best exercise you can do if you sit all day.

Best Posture Exercise If You Sit All Day

CLICK HERE to watch the video.

I got Donnalee to demonstrate the exercise.

While working, people tend to be sitting like this:

Head Forward Posture(2)

Head Forward Posture

When you are sitting, driving, attending meetings, or doing computer and tablet works, you oftentimes put yourself into a forward head posture. This leads to more tension in the neck, more stress in the mid back and back of the neck. It has a bunch of effects like headache, tension, neck pain and shoulder pain.

Here is the best exercise that you can do to fix your forward head posture if you sit all day.

Chin Tucks

Sit on a chair in a nice and tall position. Open up the shoulders and drop the chin by bringing the chin back.

Chin Tucks

Going through this exercise will help you with your forward head posture and give you a whole bunch of health benefits.

Perform 1 set of 5 reps with a good stop of 1-2 seconds at the end position. You can progress to 10 reps with 5-10 seconds hold.

Give this exercise a go if you sit a lot. It will help you fix your head position and overcome neck pain.

If you want to instantly improve your posture for greater strength, better health and energy, then check out the Forward Head Posture FIX program here:

FORWARD HEAD POSTURE FIX - ADVANCE WORKOUT

Take care!

Rick Kaselj, MS

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