How to Develop a Strong Back
By Kate Evelyn
Strengthening your back will strengthen your golf swing. Developing a strong back can also help prevent injury and improve your posture. Even if you devote only 15 minutes a day to this task, you should see results. You don't have to lift heavy weights or perform endless chin-ups. Instead, you can do a few resistance exercises that don't require any equipment at all. You can even perform them in your living room while watching TV.
Instructions
Difficulty: Moderate
Do knee pulls. Sit on the floor with your legs straight out in front of you, feet flexed. Lie back so that your head touches the ground, keeping the spine straight. Inhale and reach both hands toward your right knee. Pull that knee towards you, bending it as you go. Stop when your knee reaches your chest and grab the knee with both hands. Lower your leg back to the starting position. Repeat 15 times. Do not rest your leg between reps. Switch sides and do 15 reps with the left leg.
Fly like Superman. Flip over so you are lying on your stomach. Extend your arms in front of you, palms facing inward. Point your feet. Simultaneously squeeze your glutes and lift your arms, raising your legs and upper torso off the floor. Hold for five seconds. Slowly lower your arms and legs---don't just drop them or you could hurt yourself. Do a total of 10 reps.
Do a bridge stretch. Lie down just like you did at the start of the knee pulls. Place your feet flat on the ground, bending your knees as you do so, to create a 45-degree angle with your legs. Make sure your feet are hip-width apart. Put your arms straight at your sides, with the palms down. Slowly lift your hips off of the floor, squeezing your buttocks as you do so. Stop when you have a straight line extending all the way from your shoulders to your knees. Count to three. Lower slowly. Repeat 10 times.
Do lunges. Stand up straight with your feet facing forward, and spaced about 2 inches apart. Put your hands on your hips. Step forward about 2 feet with your right leg. As you do, bend your knee to a 90-degree angle until the upper half of your leg is parallel to the floor. Let your other leg bend naturally as you flex your back foot. Stand back up. Repeat eight times. Switch legs and do eight reps on the other side.
Tips & Warnings
You don't have to do all four moves each time you work your back. Just do what feels comfortable.
Don't overextend when you lunge. Never let your front knee go past your toes.
Talk to a doctor before doing these exercises if you've experienced back pain in the past.
Don't overextend when you lunge. Never let your front knee go past your toes.
Talk to a doctor before doing these exercises if you've experienced back pain in the past.
About The Author
Based in Washington, D.C., Kate Evelyn has been writing professionally since 2000. Her articles have appeared in numerous publications, including "Elle" magazine, "Brass|CU" magazine and the "Credit Union Times." She holds a Bachelor of Arts in journalism from Western Maryland College.
