Introduction
A pronounced back musculature not only fulfills optical incentives, but is also a preventive measure to prevent back problems. It supports the trunk in all everyday movements and thus enables pain-free movements. In almost all static and dynamic movements (except for pure movements of the extremities) the back muscles also contract. According to statistical studies, the causes of back problems or poor posture are often due to a lack of muscles in the back and abdominal area. Starting with a targeted training program is therefore doubly useful.
Muscles involved
- Rhomb muscle (M. rhomboideus minor et mayor)
- Trapezius muscle (M. trapezius)
- Latissimus (M. latissimus dorsi)
- Large round muscle (M. teres minor)
The athlete sits with an upright upper body and slightly bent knees on a mat or other soft surface. The two ends of the strap are fastened around the wrists, the middle runs around the feet, so that it cannot slip off under tension. Always keeping the upper body in an upright position, the arms are led along the body to the abdomen.
In the forward position the arms are in an approximate extension, while in the backward position they are bent slightly below ninety degrees. The elbows are close to the body. When leading the arms forward, the upper body also moves slightly forward.
It is important that you don’t make a cat’s hump, but stay under tension. The intensity can be varied with the tension of the expander. To increase the intensity you can hold the expander tighter or hold it twice.
Another variation is whether the legs are slightly tightened or completely stretched. Here a higher coordination is required. The same exercise can also be done standing up.
Under tension of the whole body and with slightly bent knees, the arms perform exactly the same movement as in the sitting position. The expander can be easily attached to doors etc.
