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Stretches of any kind are always good for your body but back stretches in particular will keep you supple and build core strength.

The exercises I am about to describe are easy to do and can all be done in the comfort and privacy of your own home. The only thing I would suggest buying if you do not have one is a comfortable yoga mat that will make it easier when the stretches hurt a little.

 

 Stretch One : The Bent Leg Lift

 STEP 1: Place your mat down on the ground and whilst lying on your back bend your knees up at right angles so your feet will face upward. Reach down and hold onto your legs right behind your knees.

 STEP 2: Whilst holding firmly at the back of your knees pull them forward towards your chest. Go as far as you comfortably can without feeling pain.

 STEP 3: When your lower back is slightly bent hold for a short time about 5 seconds and then return to your starting position.

 

 

 Stretch Two: The Bridge Back

 

 STEP 1: Bend down and get onto your knees then bend forwards so that the palms of your hands are flat on the ground and in position lining up with your shoulders.

 STEP 2: Now relax and arch your back upwards whilst lifting your shoulders upward. Try to bring your abs in and let your head hand downward a little bit.

 STEP 3: Hold the position that you are in and count to 10 then repeat for as many repetitions as you can.

 

 Stretch Three: The imaginary push

 

STEP:1 Stand up very straight and reach up to the sky. Then extend your arms straight outward as far as you can stretch and connect the fingers on both on your hands together.

STEP 2: after connecting your fingers together turn your palms outward, push them forward, and stretch out. Imagine you are pushing a heavy object like a closing door away from your body and hold that tension.

STEP 3: When you begin feeling, the tension in both your back and your shoulders hold the push position for 60 seconds and then release. Obviously, you can repeat these exact steps for as many times as you feel comfortable.

 

 

 Stretch Four: The Swiss Ball Roll

 

This routine requires the purchase of a Swiss ball if you do not own one already. They are a terrific piece of equipment.

 

STEP: 1Place the large rubber Swiss ball in front of your body on the floor. Kneel behind the ball. Place your hands on the ball at the top of the balls curve whilst dropping your head down in front of the ball. Make sure you keep your back straight and your head up near the top of the ball.

STEP 2: Stretch your arms out and roll the ball forward just a little, as you roll the ball forward lower your head down towards the floor gradually. The stretch you will get along your upper back will be instant.

 

When you are beginning with the aim of building back strength the above routines should be done at least three times each week. The number of repetitions that you do will depend on how you feel after completing each routine and should be increased as your back strength increases.

 

There are literally hundreds of other back exercises after you have these ones down pat and I will write about the following ones over the next few weeks.

 

1. The Back Raise

 

2. The Bent over Row

 

3. The Swiss Ball close Row

 

Paul Ingersole is an Australian based business person who enjoys writing.Paul discovered a great system that makes small continuous recurring profits using the internet.You can see Google Sniper at Paul’s website

http://www.guruswipe.com

Article Source:http://www.articlesbase.com/men’s-health-articles/the-top-four-back-strengthening-exercises-for-men-of-all-time-1689155.html

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