UPPER-BODY WORKOUT

BACK ATCHA!



Photography by Keith Munyan

 
 
 
 
 
 
 
 
 
A Floor Plan for Flexibility

Back pain is a drag. It gnaws at you on a regular basis, and if you make any false moves it sticks the dagger in. If you're a victim, you likely have seen doctors and are well aware of what you can and can't do. If you're lucky enough to have a strong, sound, pain-free foundation, count your blessings and strive to stay that way.

The best approach is to make things as easy as possible for your back. That means carrying little or no excess flab and exercising right. Weighing too much is bad because fat gathers around the midsection, which can strain a back struggling to keep erect. Proper posture is also crucial. Try to always stand tall, with head up. As far as fitness is concerned, you want to build up the back but not overload it with weightroom drills. Weight-free exercises provide superb benefits, stretching and strengthening it. Such maneuvers comprise this program. Do them slowly and carefully.

 

 

TORSO RAISES

Lie face down with arms bent in front supporting the slightly raised head. Proceed to slowly raise the upper body. Pause, then lower to starting position. Perform four repetitions.

 

 

BACK STRETCH


Beginning on all fours, proceed to slowly lean back until buttocks are over heels, the back is arched and the head is lowered between the arms. Hold for several seconds, then slowly return to starting position. Perform four repetitions.

KNEE PULLS

Lying on your back, pull knees in toward the chest and grasp the lower legs. Proceed to pull down slightly, feeling the stretch in the back. Pause, then release and return to starting position. Perform four repetitions.


FRONT CRUNCHES


Keeping the abdominals tight goes a long way to helping the back stay pain-free. Lie on your back with legs bent, feet flat and arms crossed over the chest. Proceed to raise head and shoulders off the floor. Pause, then lower to starting position. Perform 25 repetitions.

LIMB RAISES

Lying face down, proceed to raise the left arm and right leg several inches. Pause, then lower and raise the right arm and left leg. Perform 30 alternating repetitions

HIP RAISES

Lie on your back with legs bent, feet flat and arms palms down on the floor. Proceed to raise hips until the upper body is aligned with the thighs. Pause, then lower to starting position. Perform 10 repetitions.