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It is very important to keep the muscles in your back strong.  The back and abdominal muscles help to support the spine and hold the body in proper alignment.  Weak back muscles can cause you to slouch and have poor posture, which will lead to injury.  Also, when muscles are weak, other muscles have to compensate and work in ways that they weren't designed for!  Here are some exercises I recommend that you do at least once per week to build and maintain a healthy, strong back.

TIPS:

1.) Remember to always warm-up your entire body with at least 5 minutes of cardio like walking, jogging, bicycle, elliptical, jump rope or jumping jacks. *If you don't warm up before you lift, you risk straining, spraining, or tearing muscles, ligaments and/or tendons. Please warm-up!

2.) Stretch opposing muscles, the chest and front of shoulders. Also stretch the back muscles. Hold each stretch minimum 30 seconds. *Do not bounce while stretching, just hold it.

3.) Lift weights slowly and controlled, using QUALITY muscle contractions.

4.) Never drop weights and never lift fast. Use your muscles, lift slowly during the concentric contraction phase, and really squeeze. Then slowly control the weight on the way down (eccentric phase) to stretch the muscles.

5.) POSTURE - Keep your ABS pulled in tight, shoulders down and back, head over the shoulders (not extended forward). *If you can't keep good posture during your lifts, then your weight is too heavy.

STRONG BACK WORKOUT:

LAT PULLDOWN:

3 sets x 12 repetitions

*choose a weight where you can only do this number of repetitions.

*rest 30-45 seconds in between sets.

SEATED CABLE ROWS:

1st set x 15 reps

2nd set x 12 reps (increase weight)

3rd set x 10 reps (increase weight)

4th set x 8 reps ( increase weight)

STRAIGHT ARM CABLE PULLDOWN:

3 sets x 12 reps

DUMBBELL REVERSE FLIES (REAR DELTOIDS):

*lie face down on an incline bench

*women use 5-8 lb weights and men start with 10-12 lb weights

*really slow and squeeze back of shoulders

3 sets x 12 reps

HYPEREXTENSIONS ON A STABILITY BALL (LOWER BACK):

3 sets x 15 reps

IMPORTANT:

Cool down for at least 5 minutes.

Stretch your back and roll on a foam roller to smooth out the muscles.

To recover optimally from your workout, be sure to eat your recovery meal or shake immediately following your workout.  Try this Matcha Green Tea Protein Smoothie.