8 Amazing exercises for a strong and relief your back pain

7. Reverse fly: As well as strengthening the back, this move is great for helping to improve posture, as it strengthens the muscles responsible for moving your shoulders forward and backward.

Hold a weight in each hand and stand with feet hip width apart, knees slightly bent. Bend forward from the waist so that your torso is nearly parallel to the floor – arms should be extended beneath shoulders with a slight bend in the elbow, wrists facing one another. Slowly lift your arms out to the sides and squeeze your shoulder blades, then return to your start position. Do 15 reps.

8. Single arm row: Good for posture, upper and mid-back muscles and very straightforward, the row is a great exercises for beginners.

Position feet a stride apart before hinging forward from the waist, so your back’s flat. Rest hand on the edge of a bench or sofa and hold a dumbbell in the other hand. Bend your arm, lifting the weight to the side of your chest keeping arm close to your side (like a sawing action). Lower back down. Do 20 reps on each side.

And the contenders for ultimate back cardio are…

  • Rowing: You have to go some to beat rowing when it comes to working out the upper body. The back muscles do much of the work, particularly as you pull back. Form is key though, so don’t be afraid to check out your form in a mirror.
  • Swimming: Whether you’re swimming breaststroke, crawl or butterfly, your back muscles are getting a good workout. And as far as your back’s concerned, it’s worth mastering a decent stroke as swimming with your head out of the water for any length of time puts a strain on both the neck and back.
  • Boxing/combat classes: Boxing’s great for the upper body. It works shoulder and arms but the back muscles also have to work hard too. And of course it’s a great stress reliever!

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