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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.

Free  Download





Superman:

• Lie down with your stomach on the floor.

• Hold both arms out in front of you – like Superman.

• Raise you body off the ground using your back muscles.

• As you do so concentrate on making your back as tight and hard as possible.

• Hold this Position for 30 seconds.

• Slowly release – this is important, after intense contraction your body needs time to unwind.


Towel Row:

• Get a long towel or rope.

• Sit down on the floor with your legs straight out in front of you. (you should look like an L on its side).

• Holding the towel with one end in each hand place around your feet.

• Pull the rope back – try ot get your elbows to touch behind you.

• As you do so concentrate on making your back and the space between your shoulders as tight and hard as possible.

• Hold this Position for 30 seconds.

• Slowly release – this is important, after intense contraction your body needs time to unwind.


Back Stretch:

• Stand up tall and straight.

• Hold your arms out as far as you can.

• Interlace your fingers.

• Round your back out and stretch.

• Relax.

If you’ve followed the above Back Exercise Isometrics routine it should have taken no longer than 2 minutes and you have just done a complete back workout! Your back should feel warm (maybe slightly stiff if this is your first time), relaxed and powerful. Try it again after a day's rest.





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