Exercises With Elastic To Strengthen The Back

If you perform exercises with elastic to strengthen the back, you can achieve a better posture, which protects the vertebrae and the spine in general. You will also strengthen the upper and lower muscles of the back, as well as the lower back and trapezius muscle if you exercise regularly.

Elastics are rubber bands that help support physical exercise routines by providing resistance. Children, adults and the elderly can all use them.

There is actually a lot of research that shows the excellent results of exercises with elastic to strengthen the back and other parts of the body in older people. Therefore, there is no reason to believe that using these tools is not a good idea for older people in general.

Let’s look at some options!

1. Rowing with elastic

It is one of the exercises with elastic to strengthen the back, which is optimal for training your latissmus dorsi. You can make it standing or sitting.

Instructions:

• To start with, a mat is used, or you sit on a comfortable surface with your back straight and your legs fully extended.
• Then place the elastic around the feet and hold tightly with the hands. Keep your back and feet straight, stretch your arms and pull the elastic towards your hips.
• At this point, you will feel the tension from the movement in the middle of the back due to the activation of the latissmus dorsi.
• If you want to rest standing,  put your feet shoulder-width apart and bend your hips and knees slightly.
• Make the same movement with your arms.

Elderly people can use elastics to improve their overall health.

2. Pullover with elastic

It is one of the exercises with elastic that helps to activate the upper back. Keep in mind that  the more tension there is in the ligament, the more the muscles have to strain.

Instructions:

• Find a raised surface where you can attach the elastic.
• Place your feet with a shoulder width between them and hold the elastic with your hands. Bend your knees, pull your hips back slightly, and while you have your arms outstretched, lean forward. The hip should bend at an angle of 90 degrees.
• While holding that position, move your arms in a diagonal motion toward your hips.

Exercises with elastic: Transverse lifting

This exercise requires your full concentration to avoid future injuries or discomfort in the back. It strengthens not only the upper back but also the muscles of the shoulders and neck.

Instructions:

• First, place your feet with a shoulder width between them, put the elastic around your feet and hold it with both hands.
• Then bend slightly forward, place your arms at the sides and lift while bending your arms slightly.

4. Elastic pulled to the sides

This is a simple exercise to strengthen the upper muscles of the back.

Instructions:

• To start with  , the feet should be placed with a shoulder width between them.
• Then lift your arms and hold forward.
• Then hold each end of the elastic with your hands, then move your arms out to the side until they are fully extended.
• Remember that it is important to  keep your elbows and shoulders locked during the exercise.

5. Exercises with elastic: Deadlift

In addition to training and strengthening the back, this exercise also works on most other muscles in the body.

• First you step on the elastic, hold the ends with your hands and place your feet with a shoulder width between them.

• Then lower your hips and bend your knees as if you were going to squat.
• Remember that your neck should be straight, your eyes straight ahead and your back always straight.
• Then stretch the knees by pulling on the band until it is fully extended.

6. Archery

This exercises has been shown to be very helpful in training latissmus dorsi. The exercise stands out because it does not require you to attach the elastic to any surface:

• First you  stand completely straight and place your right arm, as if you were going to shoot with a bow. Put the elastic around the palm of your hand on this hand.
• Then hold the strap very close to the right hand with the left arm. With the back straight, pull the left arm down towards the hip. The right arm should still remain still and raised.
• Do this exercise ten times, rest and repeat  with the opposite side. Keep the left arm raised and make the movement with the right arm.

These techniques are also useful in post-injury rehabilitation.

The benefits of exercises with elastic for the back

The use of elastics in exercises to strengthen the back has become very popular. This is because of the many benefits that it provides. Among them are the following:

• The ability to find  an elastic band on the market for each training level.
• The use of elastics develops strength in the muscles and allows for easy imitation of some of the movements from sports.
• The use of elastics has  a lower risk of injury and is safe. In fact, they are often used during rehabilitation after muscle injuries.

• To get more benefits for the muscles in the back and in other areas that one wants to train, one can simply increase the number of sets each week. You can also replace the elastic with one with greater resistance.

How easy it is to train the back muscles by using an elastic band! What are you waiting for? Give these exercises a try!