If you have injured your back or you're experiencing back pain please speak to your doctor, chiropractor or osteopath before you begin these back strengthening exercises. We use the JTX Pro-50 vibration plate to demonstrate this routine.
The back strengthening exercises in the video are a great way for someone with no symptoms to improve the strength of their back muscles and posture. Improving the strength of your back muscles can also reduce the dull ache that can occur after a day on your feet or hunched over the desk at work. When thinking about back strengthening exercises its important not to do them in isolation. They are great paired with the below core exercise for the floor or our abs workout from Simon, our house personal trainer.
We suggest you carry out each of these back strengthening exercises for 30 seconds on a low power setting (eg 30hz). Over time, as you build strength you can increase the time or power. Try to maintain a good posture throughout the exercises.
Kneel on the floor about 30cm away from the front of your vibration plate. Bend over so that your stomach is parallel to the floor. Put your arms out in front of you and place them on the top of the vibration plate, shoulder width apart. Ensure the palms are facing each other. Hold for 5 seconds. Then place your palms facing down on the plate and then move into an ‘upward dog’ yoga position. Hold for 5 seconds and then return to the previous position. Continue to repeat for the full 30 seconds.
Kneel on the vibration plate, facing out. Sit-up so that your bottom is not sitting on the backs of your legs. Brace your stomach muscles, lean slightly forwards and bring your hands up to your head. Now slowly turn your upper body to the right and hold for a few seconds. Return to the centre and then turn to left, hold and return again. Repeat for the 30 seconds. For extra support, hook your toes over the back of the machine.
This exercise uses an exercise ball and power straps which come free with the JTX Pro-50 vibration plate. Sit on the exercise ball with your feet flat on the floor and your back straight. Hold the straps with your palms facing upwards and pull your arms back. Try to move your shoulder blades together. Try to prevent your shoulders from rising upwards.
This back strengthening exercise uses resistance straps which come free with the JTX Pro-50 vibration plate. Stand in front of the machine, bend your knees, lean slightly forwards and hold the straps with your palms facing each other. Pull the straps back and upwards, concentrating on moving your shoulder blades together. For the advanced version increase the speed of your repetitions.
This exercise uses the power straps from the seated back pull exercise. Lengthen the power straps. Stand in front of the machine with your knees slightly bent. This time cross the power straps over and hold the handles with your palms facing down. Pull the straps taught as you lift your arms into the air and hold for 30 seconds.