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Many people are now looking to perform back injury exercise in an effort to reduce future problems with this area of their body.
Including back injury exercise in your fitness program is a smart move if you are hoping to participate in physical activity for a long period of time and stay in good health as injuries to this area can be very devastating in terms of physical capabilities.
One very good back injury exercise is a prone back raise. To perform these, lie stomach down on a mat. Then, keeping legs straight back behind you, slowly raise the upper portion of your body upward while thinking of squeezing your shoulder blades together. Hold once you get to the top and then slowly lower once again.
In addition to performing movements that are specifically targeted towards this part of your body, having strong core muscles is also very essential to prevent pain. Your whole core area is going to be at risk any time you do intense twisting movements, especially ones that have a degree of impact, so strengthening all these muscles is important.
Any abdominal work will help to accomplish this goal, especially the "plank" exercise. The "plank" not only targets the stomach but also the erector spinae muscles as well so it is a great compound movement. To perform this one, lie on your stomach on a mat once again. Then, resting on your toes and elbows with your arms supporting your body weight straight underneath you, hold a flat position (you will resemble a table top) for as long as you can. Once your bum starts either rising or falling this signals the end of the rep. Take a minute or so to rest and then complete another rep.
Making sure you take the time to do these exercises, even if you are not experiencing any pain at this point is an intelligent thing to do. Any good program should incorporate these exercises along with others to ensure it is well balanced.
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