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Back Exercise Isometrics: focuses on working three major muscles:
• The Lower Back (the erector spinae – the two cords of muscle
on the back responsible for good posture and the ones that
cause the most low back pain)
• The Upper and Middle Back ( primarily the rhomboids,
the muscles between your shoulders and the latissimus dorsi,
the wings of muscles under your arms)
• The Lower Neck and Shoulders (primarily the Trapezius muscle),
connecting your neck to your shoulders.
Each position should ideally be held for 30 seconds at the beginning.
It should be noted that your blood pressure can rise dramatically
when performing these techniques, so if you suffer from
hypertension or a heart condition check with your doctor first.
Here are 3 of the most effective Back Exercise Isometrics:
The Bridge:
It may seem quite advanced for some, but is worth mastering.
This works every aspect of the back and is the key to
Back Exercise Isometrics.
• Lie down with your back on the floor.
• Place your feet as close as you can get to your bum and hip distance apart.
• Press your feet firmly into the ground.
• Put your hands palm down on the ground behind your head.
• Push your body and back off the ground.
• As you do so, concentrate on making your back
as tight and hard as possible.
• After a few seconds you should feel your back, arms and glutes
shaking all over – this is the muscles tiring as they work really hard.
• Hold this Position for 30 seconds.
• Slowly release – this is important, after intense contraction
your body needs time to unwind.
For more info, download Back Isometrics, a free ebook.
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