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At home back muscle workouts

Personal trainer and Tough Mudder creative director Eric Botsford designed three workouts for the muscles of the back. Choose the one that matches your personal fitness level. Moves like the "Dumbbell Plank Lateral Drag" (demonstrated above by Botsford and explained below) help strengthen the muscles of the back to support good posture, promote mobility, and help reduce risk of chronic back pain. You may not think about your back muscles very often — out of sight, out of mind, right? But you probably want to be paying them a little more attention. Strong back muscles are essential for supporting strong muscles on the front of the body (abs and core muscles, we’re talking about you! Plus, strong back muscles support good posture and can help keep chronic problems, like lower back pain, at bay., a National Strength and Conditioning Association–certified personal trainer and the creative director at Tough Mudder Inc. RELATED: Everything You Need to Know About Exercise and How to Stay Physically Fit And we shouldn’t be taking the ability to do those types of basic movements for granted. ”Humans are sitting more than ever — and, as a result, our backs have become weaker and therefore more prone to injury,” Botsford says. Eighty percent of adults are likely to suffer through back pain at least once in their lives, according to estimates from the National Institutes of Health. (1) “Keeping the back healthy and strong is the key to living a long and full life independently,” Botsford says. Some major back muscles you want to keep in good working order for posture, range of motion, and mobility include the trapezius, latissimus dorsi, rhomboids, erector spinae, levator scapulae, and several deeper-lying muscles that run parallel to the spine. (2)As with any new workout, you’ll want to be cautious not to add too much intensity too quickly (and if you have any injuries, medical conditions, or questions, it’s always a good idea to check in with your doctor), Botsford says. But remember that these types of exercises are really important, he adds. “If you need help to make sure you’re on the right path, find a trainer who can walk you through the steps of progression.”RELATED: Why Strength Training Boosts Your Health and Fitness Botsford developed three different workouts that each target all the muscles of the back — and are designed for whatever level of fitness you’re at. If back exercises aren't currently part of your fitness routine, start with the beginner circuit. When you're ready for more of a challenge, move on to the intermediate and advanced circuits. For whichever circuit you choose, Botsford recommends completing three rounds of each of the three exercises, following a pattern of 30 seconds of work, then 30 seconds of rest. Do that twice a week, and as you get stronger, aim for three times a week. You’ll need a pair of heavy weights (or heavy books that are approximately the same weight) and a pair of light or medium weights (or canned goods).1. Hip Hinge Holdvia GIPHYPlace a light or heavyweight dumbbell on the left side of your body. Start at the top of a pushup position by placing palms on the ground, directly below your shoulders, and walking your feet back until your body forms a straight line from shoulders to heels above the ground. (If you can’t support your weight, drop down to your knees, so that your body is in a straight line from your shoulders to your knees.) Reach your right hand under and through the left side of your body to grasp the edge of the weight, then slowly drag it and place it on the right side of your body. Return your right palm to floor, grab the weight with your left hand, and slowly drag it back to the left side of your body. Personal trainer and Tough Mudder creative director Eric Botsford designed three workouts for the muscles of the back. Choose the one that matches your personal fitness level. Moves like the "Dumbbell Plank Lateral Drag" (demonstrated above by Botsford and explained below) help strengthen the muscles of the back to support good posture, promote mobility, and help reduce risk of chronic back pain. You may not think about your back muscles very often — out of sight, out of mind, right? But you probably want to be paying them a little more attention. Strong back muscles are essential for supporting strong muscles on the front of the body (abs and core muscles, we’re talking about you! Plus, strong back muscles support good posture and can help keep chronic problems, like lower back pain, at bay., a National Strength and Conditioning Association–certified personal trainer and the creative director at Tough Mudder Inc. RELATED: Everything You Need to Know About Exercise and How to Stay Physically Fit And we shouldn’t be taking the ability to do those types of basic movements for granted. ”Humans are sitting more than ever — and, as a result, our backs have become weaker and therefore more prone to injury,” Botsford says. Eighty percent of adults are likely to suffer through back pain at least once in their lives, according to estimates from the National Institutes of Health. (1) “Keeping the back healthy and strong is the key to living a long and full life independently,” Botsford says. Some major back muscles you want to keep in good working order for posture, range of motion, and mobility include the trapezius, latissimus dorsi, rhomboids, erector spinae, levator scapulae, and several deeper-lying muscles that run parallel to the spine. (2)As with any new workout, you’ll want to be cautious not to add too much intensity too quickly (and if you have any injuries, medical conditions, or questions, it’s always a good idea to check in with your doctor), Botsford says. But remember that these types of exercises are really important, he adds. “If you need help to make sure you’re on the right path, find a trainer who can walk you through the steps of progression.”RELATED: Why Strength Training Boosts Your Health and Fitness Botsford developed three different workouts that each target all the muscles of the back — and are designed for whatever level of fitness you’re at. If back exercises aren't currently part of your fitness routine, start with the beginner circuit. When you're ready for more of a challenge, move on to the intermediate and advanced circuits. For whichever circuit you choose, Botsford recommends completing three rounds of each of the three exercises, following a pattern of 30 seconds of work, then 30 seconds of rest. Do that twice a week, and as you get stronger, aim for three times a week. You’ll need a pair of heavy weights (or heavy books that are approximately the same weight) and a pair of light or medium weights (or canned goods).1. Hip Hinge Holdvia GIPHYPlace a light or heavyweight dumbbell on the left side of your body. Start at the top of a pushup position by placing palms on the ground, directly below your shoulders, and walking your feet back until your body forms a straight line from shoulders to heels above the ground. (If you can’t support your weight, drop down to your knees, so that your body is in a straight line from your shoulders to your knees.) Reach your right hand under and through the left side of your body to grasp the edge of the weight, then slowly drag it and place it on the right side of your body. Return your right palm to floor, grab the weight with your left hand, and slowly drag it back to the left side of your body.

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