Build a Better Back
September 22, 2008
Exercises not only enhance your look but make you less susceptible to injuries. Though performing an exercise is useful for health, but knowing about the muscles involved in the exercises and the role they play is even more helpful for long-term benefits.
Here is some info about few muscles:-
Teres major
These are flat and thick muscles that mark their presence from the outer rims of the shoulder blades or the scapulae, to the upper-arm bones (humeri). These help in stabilizing the shoulder joints and help the rotator cuffs.
Trapezius
These muscles are long and they perform the task of drawing the shoulder blades down (scapular depression), bringing the shoulder blades together (scapular adduction) and shrugging one’s arms up (scapular elevation).
Rhomboids
These muscles are found below the traps. They perform the task of rotating and stabilizing the shoulder blades.
Lower back
The muscles in the lower back are called latissimus dorsi or lats and they operate with the opposite gluteus muscles in stabilizing the spine and coordinating the lower and upper part of the body while throwing, walking and running.
Here are few exercises that you can perform:
Straight-arm Pull down
To do this exercise you have to sit on a high-pulley cable-crossover station and the arms should be on the sides. Each hand should be holding one handle. The handles are to be pulled down and behind the hips so that they are able to touch the bumps. Repeat the movement.
Single-leg Single-arm Pull down
This exercise can help in building the lower back muscles and stabilizing the hips and abs. To perform this, you have to first hold the pulley hand with your right hand and raise the right leg simultaneously. Then, pull the elbow to the side towards the waist and bring the arm back to the starting position. After repeating this 12 times, do this with the left arm, raising the left leg.
Warn Up Right
To perform this exercise, straighten your arms and tighten the muscles of the abs and gluteus. Then, after raising the arms behind the head, move them slightly to the sides. Repeat it at least 15-20 times.
Scapular Pushup
For this you require a Swiss ball. Bend your arms slightly on the ball and contract the shoulders and bring them apart again after 2 seconds. Repeat the movement for 12-15 times.
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