Question: I have back pain and my doctor insists that I should be more active but I am afraid that I will make things worse if I start exercising. Can you help? Answer: Often people with back pain are afraid that movement or activity may be harmful. Dr. Stephen Hochschuler, co-founder and orthopeadic surgeon with the Texas Back Institute writes, … Read More
I sit at a desk all day at work and when I get home my back often feels tight, is there a good stretch that I can do to relieve the discomfort?
Stretching out your Latissimus Dorsi and Back Extensor muscles should provide some good relief for you and help to limber up some of those tight muscles. To stretch these areas try the ‘Prayer Stretch’. Start by kneeling on a mat and stretch your arms forward in front of your head with your palms down. The key to this stretch is … Read More
Wide Grip Pull Down to Chest
Take an over-grip on the handle with your hands set 3-5 inches wider than your shoulders on each side. Straighten your arms fully and wedge your knees under the restraint pads provided. Keep your back straight and lean back slightly. Slowly pull the bar down to touch the upper part of the chest. Slowly return the bar to the starting … Read More
T-Bar Row Workout
Stand on the small platform provided on either side of the T-bar. With your legs slightly bent, bend over and grasp the handles of the T-bar. Without allowing your torso to lean upward, slowly bend your arms and pull the T-bar up until it touches your chest. Slowly return to the starting position and repeat. (Primary muscles: latissimus, trapezius, and … Read More
Straight-Arm Pulldowns
Take a narrow overgrip on the handle (your index fingers should be about 6 inches apart). Set your feet about shoulder width apart 1-1.5 feet back from the pulley. Bend your arms about 10 degrees and hold them rounded like this throughout the movement. Bend slightly at the waist and maintain this position throughout the set. At the beginning of … Read More
Seated Cable Row Workout
Grasp the handles and place your feet against the stop bar at the end of the machine seat toward the pulley, and sit down on the seat. Your legs should be slightly bent throughout the set to keep stress off the lower back. Straighten your arms completely and lean toward the pulley to completely stretch the lats. Sit erect and … Read More
Reverse Grip Pull Down
Take an under-grip on the handle with your hands shoulder width apart. Straighten your arms fully and wedge your knees under the restraint pads provided. Keep your back straight and lean back slightly. Slowly pull the bar down to touch the upper part of the chest. Slowly return the bar to the starting position and repeat. (Primary muscles: latissimus, rear … Read More
One arm Dumbbell Row Back Workout
Place a dumbbell on the floor next to a flat exercise bench. Grasp the weight in the left hand with your right hand on the bench to brace your torso in a position parallel with the floor. Place your right foot forward and your left foot to the rear. Straighten your arm and raise the dumbbell one to two inches … Read More
Good Mornings Barbell Back Workout
Lift a light barbell off the rack and position it across your shoulders behind your neck. Stand straight with your feet about shoulder-width apart, and your toes pointing straight ahead. Keep your legs straight throughout this movement. Slowly bend forward at the waist until your torso is parallel with the floor. Slowly reverse the movement and return to the starting … Read More
Front Wide Grip Wide Chin Workout
Take and overgrip on the chinning bar with your hands set 3-5 inches wider on each side than your shoulders. Straighten your arms completely to stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Use your latissimus dorsi and biceps to pull yourself slowly upward until your chin is above the level of the bar. Concentrate … Read More
Close Grip V-Bar Chin Back Workout
Place the V-bar over the middle of the chinning bar. Take your grip on the handles of the V-bar. Straighten your arms completely to fully stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Lean backward throughout the movement and slowly pull yourself up to the bar, touching your chest to the handle with your back … Read More