Warm Up Stretches for Back Exercises

Series Summary

Many people want to lose weight, and despite claims for quick fat burning pills and powders, the best way to lose weight is still through proper diet and exercise. Exercise does more than just maintain physical fitness though. Working out can also help build healthy bone density, muscle strength, and joint mobility. It can also reduce your general health risks, boost the immune system, and help with depression and insomnia. Whether your reason for exercising is to lose weight, or improve muscle mass, working out is always a good idea to help promote the health of your body and mind.

It's no secret that back problems are a common problem for many people, especially as they get older. In this free video series, a trainer and fitness expert will teach you how to keep the back strong and loose with in-home exercises. Forget about going to the gym, because all you need for this workout is a couple of dumbbells. You'll learn how to do dead lifts, rowing exercises, supersets, drop sets, and torso twists. You'll also learn about the Superman, pullovers, and proper stretching techniques to prevent injury. Follow these tips and have a stronger back in no time!

Video Transcript

"Hi, I'm Kyle Brayer, and this will be your in home back workout. For your warm-up, try and get on treadmill, do some pull-ups if you have a pull-up bar, or get your heart rate up on an elliptical machine, or doing some calisthenics. After you've completed those, we're going to have you sit down on the floor, on an ab mate if you have one, and we're going to stretch out your lower back along with your hamstrings. You're just going to bring your legs out at a forty-five degree angle, place your hands on top of each other, and slowly reach forward toward your heals. And reach out until you feel tension, and then hold, and ideally you want to hold all your stretches for thirty seconds or longer so thirty seconds to a minute would be ideal. After you've completed this stretch for thirty seconds, you're going to bring your legs in together, reach down towards your toes, if you can reach your toes go ahead and do that, make sure you keep your knees straight so your legs are locked out. Reach down, hold for a good thirty seconds, and then you're going to take your right leg and cross it over your left leg, putting your foot flat on the ground and reach your left elbow behind your right knee and twist your body. We're really going to take care of that lower back with this stretch. Again, holding for thirty seconds. The more pressure you push against that right knee, the more tension you're going to get in your lower back. Then, of course, whatever we do to the right, we're going to do to the left. Again, holding for thirty seconds. And that will conclude your warm-up and stretching for your in-home back workout."