'Bend your knees when lifting!' How many times have you been told that and why? Did you know lifting an object without bending your knees can create 340 kilograms (kg) of pressure on your back with jumping at 110 kg? Mmmmm, makes you think twice eh?

Your back keeps you upright and is used many times throughout you day, great care and attention is needed when training this area. Have you ever wondered why gyms have anaray of mirrors? Having correct form and position for each exercise is important for your safety as well as fitness progression, when training new clients I always train them in front of a mirror to ensure they find and keep good posture during their work out.

A straight back is a good looking back in fact a good looking you, The back carries the weight of the upper body all the time and demands respect with good posture. Strengthening the back muscles is very important in your keeping fit routine. Did you know lifting an object without bending your knees can create 340 kilograms (kg) of pressure on your back with jumping at 110 kg? let's look at a few exercises that will give us strength, tone and good posture.

 
There are several muscles in the back area and we shall (at this beginners stage) work on the main muscles we use those being the Erector spinae, Trapezius and Latissimus dorsi. 

Bent over row

Stand with your knees slightly bent and your upper body (bending at the hips)  at a 60 degree angle. With the centre of the Resistance Band under one foot, take a low grip of the band with each hand and bring the band straight up to your stomach bringing your shoulder blades together and then inhaling as you return to the starting position. Easy? Take a lower grip.

Dorsal raises

Lay comfortably on the floor face down

Smoothly lift your upper body from the hips about 4 to 6 inches off the floor, holding  for about 2 seconds then slowly returning to the starting position.

There are 3 resistance exercises to choose from here:

1/ Assist the lift by assisting the lift with your arms

2/ To increase intensity, place fingertips on temples during lift

3/ Hold your arms out in front of you during the lift.

Look at the floor during the exercise, if your feet leave the floor, this is your sign that the intensity needs lowering.
Can you do 3 sets of 5 reps?

Shrugs

Stand with your knees slightly bent and your upper body upright. With the centre of the Resistance Band under one foot, take a low grip of the band with each hand and return to the upright position. Raise the Shoulders as if to touch your ears and return slowly to the starting position. As with most exercises (unless otherwise stated), tension should be maintained throughout the set of repetitions.

Can you do 3 sets of 5 reps? Easy? Take a lower grip.

On Friday we shall look at training the biceps.

With one of the above slotted in our routine, it could look like this (click here). All the classes we have been through can now be found here listed with the particular muscles in the title which we are including in our workout.

Wednesday we shall be working on improving our arms - their strength and shape.

Jason Roberts.

Always consult your Doctor before embarking on any fitness routine. In order to ensure you are working out correctly, get your Steps to Wellness from a qualified fitness instructor.