3 type of Back muscles exercices for your health

Posted By Missportdevelopment Shop on September 2023

⭐Hi everyone⭐ !

Today, i want to share with you a topic about training and workouts, especially about back muscles.

Back muscles are really essential for your your health, and we often use to neglect or forget them or not working them completely.

Or simply we work only the part of the back muscle that are superficial.

So i want to share with you the importance of back muscle and some exercices you can do to improve your posture and your health.

Anatomy of back muscles

The back is made up of 3 movable zones
and a fixed zone

Movable zones

- The cervical area

- The thoracic area

- The lumbar area

A fixed area

- The sacrum and coccyx

There are two types of muscles in the back

- The superficial muscles superficial back muscle

- The deep muscles: (see the picture below)

Deep back muscle

They are involved in maintaining posture

Bad posture can be caused by

Excessive maintenance in terms of time in a sitting or standing position, or an inappropriate movement, in relation to the body's actual capacity, can cause pain, muscle or joint stiffness, or even a loss of tone or joint or muscle flexibility.

A lack of strength and flexibility on deep and superficial muscle ( especially postural muscle)

Bad Posture of the Back Muscle and Spine

Exercices for back muscles

Back exercises for deep muscles

The deep back muscles will work a lot in instability on an unstable surface. We find a lot of them in gymnastic exercises🤸🏾🤸‍♀️

Balance: on the floor, the bar or the rings by increasing instability (see the picture below).

As well as all the back strengthening exercises on its devices.

Examples :

Back hyperextension on flat bench/ bosu ball/gym ball
to increase the "instability" you can do this exercices on an horizontal bench, gymnast also do this exercice on a bar to increase the instability, so they are professional so its not for begginer.

Bench reverse hyperextension (or on a gym ball ). Its focusing like the other on the lumbar zone, you can also use a weigth adapted to your strength if you can ( ask a coach if its possible)

candle on a wall, bosu ball, gym ball, these transversal exercices are also a component of pilates which combines movements of sheathing in instability and stretching. So there so much in common with yoga, pilates and gymnastics, they share common exercices

Reverve plank on the floor, a bosu ball or gym ball. And every type of reverse instable plank ( like reverse table plank...)

On the bar

Pull-up, dips, reverse push-up, muscle-ups .
You can increase the instability by using rings also. ( see the picture above )

Yoga / Pilates 🧘🧘🏾
where we find postures of sheathing in instability and stretching.

the canddle and variation ( on bosu ball, gym ball ...)

table pose

hip extension : on the floor, bosu , you can increase the instability

back extension on the floor

leg extension on the floor...

Bodybuilding, pull-ups and dips, weighted or not, on the bar or rings. In bodybuilding, there is also weightlifting with partial instability exercises.

Superficial back muscles

The superficial muscles will rather work with an external load (even if the deep muscles are solicited but to a lesser extent

For superficial muscles, there are so much popular exercises you can do

Deadlift

Rowing

pull over

Pull-up and all his variation

Dips

shrug bar

Rowing t bar

back hyperextension exercices

inverted bird .... and so

Don't forget to work the lumbar and the quadratus lumborum even if from my point of view the quadratus lumborum is worked much more in instability

Conclusion

Back muscles are very important muscles and we need to work on them in a complete manner in order to avoid spinal injuries.

Superficial muscles, deep back muscles and stretching. Its important to not divide them and work them together during your training.

Don't forget to have a good lifestyle and get enough rest 🥝🌓, its also important for your back

You can do instability and strength if your body allowing you to do this if you are more on an advance level for example dips or weighted pull-ups, ring push-ups.

And do not hesitate to increase the instability as you evolve. For example you can do your pull-ups, on rings, to increase the instability.

Moreover, working on deep muscle has a deep impact on your metabolism. Its burns fat, but also the superficial muscle too, so you have to do both of them.

I also think that crossfit when it is adapted to your level is a complete sport that works on each aspect of the body, deep muscle, surface, cardio and stretching.