As you grow older, you’re likely to suffer from back problems resulting from weakening back muscles. It’s important to realize that you can do far more about it by taking preventative measures now, rather than waiting until back problems actually develop. The key is to strengthen your back muscles. Doctors recommend thirty minutes of moderate exercise every day, and you should include some exercises for your back in that half-hour to prevent pain and deterioration of posture as you age.
One of the exercises for your back that you should consider is the one-armed row. This is performed by bending forward at a ninety degree angle. Keep your knees flexible and relaxed. Hold a pair of dumbbells in your hands with your arms pointing straight down from your torso. Slowly pull the weights straight upward toward your chest. Then slowly lower them to their original position. You should do one to three sets of sixteen reps for this routine.
Another of the exercises for your back is the reverse fly. It’s a good exercise for strengthening the muscles that support good posture. To perform the reverse fly, sit down with a pair of light weights in your hands. Hold them straight down toward the floor, and then slowly lift them up until your arms are pointing straight forward. Keep your arms extended the entire time, but with your elbows slightly bent rather than rigidly locked. You should repeat this as many times as you can.
The prone back extension is another of the exercises for your back. Unlike the other exercises we’ve discussed, this one focuses primarily on the muscles in your lower back. To perform a prone back extension, lie flat on your back with your hands behind your head. Raise your head and feet using only the strength in your back muscles. If you feel a strain in your neck, you’re doing it wrong. Once you’ve raised your head and legs as high as you can, drop them slowly back to the floor and repeat.