Back exercises for flexibility and strength

[Bob]

Know of any?

I'm talking about the back, trunk, torso.... anything for those areas... to loosen things up and strengthen.

[i_m_robot]

reverse crunches- dangerous if not done properly (if thats even what they are called)

[m1469]

Well, of course stretches are helpful and probably yoga has some specifics that could be helpful for this as far as flexibility is concerned.  I have found weight lifting to be of quite a great help with back strength.  I do one lift called "back extensions" that involves sitting and pushing weight backwards; there is resistence from the machine on the way back, and you resist with your back the weights' inclination to come back into place on your way back up.  It works primarily the small of the back and the buttocks, but I have found that consistent work with this aids quite a bit with back strength.  This has helped with my posture.

Also, depending on what exactly you are seeking more back strength for, you may want to consider that it is not only that the back may need strengthening, but also the stomach.  More stomach strength takes stress off the back, I have found.  And actually, the same is true for leg strength, I have found.  So, he he, I am basically condoning weight lifting in general, for total strength training.


m1469

[xvimbi]

Bob, it seems you really want to know it

In terms of flexibility and strength, first knowing how the body works and what one can expect from it will help tremendously in achieving your goals. If you believe any of the following, then I have to send you to the library first:

People bend at the waist
Not true. The waist is not an anatomical entity. It may be important for fashion, but the concept of a waist is entirely useless in terms of how the body works. One bends from the hip joints. Bending at the waist will twist the spine. The spine is not a joint. So, for any back exercise, make sure you are always bending from the hip joints. This is also true for playing the piano. Most people bend at the waist.

The arm begins at the shoulder joint
Not true. The arm begins where the clavicle joins the breast bone, in the middle of the torso just under the throat. The shoulder is not a rigid structure that is afixed to the torso. It is connected to the clavicle which is afixed to the torso.

Can you point to where your hip joints are?
They are about at the same hight as the pubic bone.

Do you know where the center of your head is?
It is halfway between the ears.

Only if know where flexibility can reasonably be expected and only after you have adjusted your posture correctly can you aspire to gain the highest degree of flexibility. Flexibility is primarily a muscular aspect. Posture is also a muscular aspect, but not how most people believe it is (see below). So, fix your muscular system first, before you start stretching it.

Correct posture does not require special muscle action. The skeleton is designed to be in perfect balance when there is the minimum amount of muscle action, i.e. all muscles, particularly those that act on the neck, should be released. Strong abdominal muscles may help in attaining a different posture, but that is really an illusion. Posture should not be forced by muscle action. On the contrary. It is attained automatically by releasing all muscle action. Lock at toddlers or native people who have never seen a couch, and you'll immediately realize this. (Re-)learning how to release unnecessary tension in the muscles is a real struggle if one has acquired a bunch of bad habits.

As pointed out in your other thread, refer to my favorite book for more details

Good luck!

[i_m_robot]

you seem smart

so riddle self this

why do hotdogs come in pack of ten but hotdog buns only in pack of eight

[thalbergmad]

Coz if you try you can just get 2 hotdogs in one bun.

[xvimbi]

you seem smart

so riddle self this

why do hotdogs come in pack of ten but hotdog buns only in pack of eight

That's because the guy who makes the hotdogs always eats two of them during grilling (and he's having a couple of beers with them)

[i_m_robot]

 

dats right

[Bob]

you seem smart

so riddle self this

why do hotdogs come in pack of ten but hotdog buns only in pack of eight

Tradition.  They haven't got together and taken care of the problem yet.

[bernhard]

Yoga

(Rohlfing and Alexander will also help with what xvimbi mentioned).

[prometheus]

Obviously yogo.

[pianonut]

for those that are just getting back into it:

try lying flat on your back and just getting used to the feeling of your vertebre popping into place.

ask you chiropractor if your left shoulder is lower than your right.  allow him to adjust your back - giving you a migrane headache and wishing that you'd never wanted to be straight. OR,

fix yourself slowly over time.  gentle massages with oil (fredericks has hot oil - but it doesn't wear off very fast and you can become overheated) gentle stretches (attempt to touch your toes or put your feet over your head)  don't give yourself a heart attack.  try these things three times a day regularly instead of once a day (around 11 pm).   don't FORCE your muscles to do anything.  that's probably like yoga.  just gently stretching.

say, bob, if you get up around 5:00 am you can watch that lady who always works out at the beach.  it's guaranteed to spark some flexibility and give you some abs.  (i think she secretly does other exercises that she doesn't tell anyone about).

bicycling REALLy helps my lower back.  i can't tell you how much!  but, it takes maybe 1-2 hours two or three days a week to be effective.  it helps you build endurance to sit at the piano for long hours. with vigorous bicycling, 3-4 hours at the piano is ok. 

[prometheus]

Bicycling?

That's bad for your back. It's an unnatural position. Running is much much better.

[pianonut]

for me it loosens up my back bones that get 'crunched' by sitting so much.  i feel a lot more flexible.

i'm probably not as young as you, and running hurts my knees.  with bicycling i can exercise longer and not have the strain on the knees.

imagine swimming is good, too.