Lower Back Strengthening Exercises Video Series
exercise, called the dorsal raise, is a back extension exercise which
targets the extensor muscles on either side of your spine.
extensor muscles enable standing and lifting of objects.
attached to the back of the spine and include the large muscles in the
lower back called the erector spinae. This muscles consists of lots of
fibers that are very close to the spine.
This is the area you want to strengthen to help alleviate lower back
pain and to minimize back injuries.
Another muscle that is targeted with this lower back strengthening
exericse is the Multifidus. This is actually a series of small muscles
which run up the length of the spine.
Exercise #3 - Dorsal Raise
This is another exericse which is often referred to as a back
stretching exercise. However, you will be engaging the muscles and
therefore strengthening them.
Lay face down on the exercise mat.
- Bend your elbows and place your finger tips at your temples
with your elbows out to your sides.
- Slowly lift your chest and stomach up off the floor. Make
sure to keep your hips and legs against the mat and keep them still.
- Hold this position for a few seconds and return to starting
- Repeat this for 10 - 20 repetitions.
Tips: To add additional resistance and for greater strengthening, place
your arms directly out in front of you. Lift up off the mat (chest and
stomach only) and hold.
Watch the video below to ensure you are doing the this move correctly.
any additional notes here.
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seeing the full video (or it's not displaying at all), click
to view the dorsal raise on youtube
Strengthen that deep muscle in your stomach with these exercise videos
and instructions. Keeping all your core muscles helps protect your back from pain and
Use this free online calculator to see how many calories you burned
during your workout. Choose from lots of different exercises, sports and fun activities.
Of Strength Training
Keeping all your muscles strong and tone not only makes you look
better, but has many health benefits as well.