What are the back fitness exercises?

Many of my friends have to work at a desk for a long time due to work requirements. Due to incorrect sitting posture, many of them suffer from hunchback. The hunchback phenomenon will not only pose a health risk for a long time, but also have a certain impact on the back muscles, often causing symptoms such as back pain. So here are some exercises that can help you exercise your back. Let’s take a look.

1. Stand with your chest up

Action: Stand with your heels raised, cross your hands behind your body, palms facing down, pull back with force, and stay still for 5-10 seconds.

Key points: Straighten your chest and draw your shoulders inward.

Function: Exercise the rhomboid muscles, the middle and lower parts of the trapezius muscles, and the teres major and minor muscles.

2. Stand with chest raised and turn

Action: Stand with your feet wider than shoulder width apart, holding a horizontal bar (a wooden or plastic stick can be used) with your hands wide behind your neck. Slowly turn left and right, 10 times on each side.

Key points: Be aware of keeping your chest up.

Function: Exercise the middle and lower parts of the trapezius muscle, the rhomboid muscles, the teres major and minor, and the infraspinatus muscle.

3. Hold the bell and shrug

Action: Stand with your feet wider than shoulder width apart, holding dumbbells in front of your lower body, with your backs of your hands facing forward. Lift your shoulders up and then relax. Repeat 10-15 times.

Key points: After lifting your shoulders, pull them backwards for best results.

Function: Mainly exercises the lower trapezius and levator scapulae. Assists in exercising the rhomboids major and minor, teres major and minor, and infraspinatus muscles.

4. Bend over and raise your shoulders

Action: Bend over, legs can be straight or bent, and let the dumbbells hang naturally twice. Lift your shoulder joint upward and retract your shoulder blades. Repeat 10-15 times.

Key points: Keep your elbows straight and focus on your back.

Function: Exercise the rhomboid muscles, teres major and minor, and infraspinatus muscles in the middle and lower parts of the trapezius muscle.

We have introduced four back fitness exercises in detail. You can use these exercises to effectively improve back muscle problems. In addition, you can also adjust hunchback symptoms through correct movements. Through reasonable exercise time and corrections in daily life, I believe that the hunchback phenomenon will gradually disappear.