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By Marcus Morgan, M.Ed., Exercise Science, Fitness Professional
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When you are having issues with a weak core and need a good stretch to get rid of aches and pains in your back, give these two exercises a try— the forearm plank and prone back bend. Now let's see how you can reduce the pain that ruins your day—back pain. ALSO THERE'S EXTRA HELP TO REDUCE BACK PAIN AT THE BOTTOM OF THE PAGE--IT'S GREAT AND NATURAL!
Benefits of the Forearm Plank | Back Strengthening Exercise
When performing the planking exercise, you may notice that your biceps, neck, and shoulder muscles are affected during the exercise. But more importantly, the core muscles (abs and back) are strengthened to improve posture. The forearm plank builds and develops all those muscles slowly with consistency.
When performing the plank, you are holding yourself up through your arms, using the triceps, biceps, and shoulder muscles as support. Your arms wont' simply be developed in strengthened from the forearm plank, but also toned. The abs muscles are typically contracted, allowing the back muscles to counteract the muscle contractions in the front of the body. Planking is a great alternative exercise to other forms of core strengthening exercises like crunches and sit-ups—they're good for the neck.
By the way, because you are elevated onto your toes, the butt and legs can be slowly developed as well— a very noticeable difference.
The Directions
Get into push-up position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms.
Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Tightening the butt helps.
Your head and neck should be relaxed and you should be looking at the floor.
Hold the position for as long as you can.
Remember to breathe. Inhale and exhale slowly and steadily.
When you begin to get tired—slowly lower yourself to the floor.
Benefits of the Prone Back Bend — Back Stretching Exercise
The Prone Back Bend brings core awareness to stretch the back, as well as the front part of the body. Back bends improve the functioning of the nervous, digestive, respiratory, cardiovascular, and glandular systems. It is beneficial, considering that the back muscles and other core muscles have to be stretched from sitting at desks all day; sometime you may find yourself hunched over while typing. Your breathing, the respiratory function, is improved as the lungs are stretched while being filled with fresh air.
The stretch in the upper part of the abdominal muscles gives a good pressure and increases blood circulation to the organs and glands around the stretched area. The legs and arms can also be gently strengthened as this exercise is performed consistently.
Lastly, you will find that the prone back bend releases tension in the neck and back in addition to opening the breathing oaths.
The Directions
1. Lie on your belly, with the chin on the floor, palms flat on the floor under the shoulders and legs together.
2. Flat knee caps to the floor. Squeeze the thighs and buttocks while pressing the pubic bone down into the floor.
3. Without using the arms, inhale and lift the head and chest off of the floor, keeping the neck in line with the spine.
4. With the elbows close to your sides, press down into the palms and use the arms to lift you up even higher. Drop the shoulders down and back and press the chest forward. Keep the legs and buttocks strong while pressing the pubic bone into the floor.
5. Breathe and hold for 2-6 breaths.
6. To finish the exercise, exhale and slowly lower the chest and head to the floor. Turn the head to one side and rest. Rock your hips from side to side to release any tension in the lower back.
If you would like an extra stretch to finish off your workout, the INNOVA HEAVY DUTY INVERSION TABLE.
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