How to Strengthen Your Back Muscles That Often Go Unnoticed
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Chapter 1: The Importance of Hidden Back Muscles
Have you ever come across the phrase, “Out of sight, out of mind”? This is how many individuals perceive resistance training. If we cannot see certain muscles in the mirror, we often question their importance. While focusing on aesthetics or specific muscle groups can be motivating, maintaining a balanced approach is crucial.
As a trainer and kinesiologist, I frequently observe that a specific group of back muscles is overlooked, leading many gym enthusiasts to experience chronic discomfort in the neck and mid-back areas without recognizing the underlying cause.
No one enjoys feeling physical discomfort without a clear path to relief. The good news is that addressing this issue is quite straightforward. If you haven’t been working on your mid and upper back, it’s time to start! A mere 5 minutes of targeted exercises can significantly enhance the strength and endurance of these muscles, benefiting posture, overhead strength, shoulder mobility, and neck health.
To simplify your efforts, I’ve crafted an easy-to-follow program that covers all these bases. The best part? Most of these exercises require no special equipment! Commit to this routine 1-2 times a week, and I’m confident you’ll notice improved strength and balance in your upper body. It’s time to bid farewell to shoulder and neck pain for good. Let’s dive in.
Addressing Weak Links in Your Back
Before we dive into the exercises, there are a couple of essential points to consider. Firstly, please exercise caution if you have pre-existing injuries or chronic conditions that may heighten your risk during physical activity. Unlike many mobility-focused programs I design, this routine is slightly more intensive and requires you to be in good health. If you’re uncertain about your condition, consult a trusted health professional before proceeding with the following advice.
Secondly, it's important to note that the relationship between back and neck pain is highly intricate. Strengthening these muscles may not yield immediate relief from discomfort. Even if you don’t notice instant improvements, don’t lose hope! With consistent effort, these exercises will enhance your functionality and help you achieve a pain-free experience over time.
The five exercises outlined below target muscles that are often neglected in typical training sessions. These include the lower and middle trapezius, teres, rhomboids, serratus, and more. Although these muscles play vital roles in daily functional movements, they often get overshadowed by larger muscle groups like the pectorals and deltoids. Strengthening these smaller muscles will enhance your spinal and shoulder control while alleviating pain throughout the region.
Now, let’s explore how you can dramatically improve your upper body health in just 5 minutes!
- Anterior Wall Slide
Cues: 10-15 repetitions.
Application: Position both forearms against the wall, pressing them in while separating your shoulder blades. Gradually slide your forearms upward along the wall, keeping your scapulae apart. Reach your maximum range of motion without losing contact with the wall, then return to the starting position. Repeat.
Progressions: Add a mini loop band for added resistance! Alternatively, slide a foam roller up the wall for increased stability.
- Prone W Pattern
Application: 8-12 repetitions.
Cues: Lie face down with your arms extended to the sides at 90 degrees. Raise your elbows and hands off the ground while squeezing your shoulder blades together. Hold this position for 1-2 seconds before resetting for your next rep. For an extra challenge, externally rotate your shoulders by raising your hands above your elbows.
- Bilateral External Rotation
Application: 10-15 repetitions.
Cues: Use a stretchy band or shirt, bringing your elbows to 90 degrees. Actively push your hands outward to create a temporary isometric contraction. After a 2-3 second hold, reset for your next repetition. Keep your elbows close to your body to isolate the shoulder rotators effectively.
Want more effective exercises like these? Check out my programs here!
- Face Pulls
Application: 12-15 repetitions.
Cues: Secure a resistance band around a sturdy object at shoulder height. Pull the band towards your face, squeezing your scapulae together and keeping your elbows high. Hold for 1-2 seconds before slowly releasing. It’s essential to keep your neck relaxed during this movement.
Bonus tip: For an extended workout, lower the band by about 6-8 inches and perform a regular row, pulling your elbows back by your ribs, maintaining the same lifting tempo.
- Dumbbell IYT on Incline Bench
Application: 5-8 repetitions per position.
Cues: Find an incline bench (or perform this while lying face down on a mat) and use light dumbbells. Begin by reaching up to form an “I” with your arms, holding for 1-2 seconds. Repeat this process for the “Y” and “T” positions, focusing on maximizing contraction of the posterior muscles. As this exercise may be more challenging than it appears, consider warming up without weights beforehand.
In Conclusion
If you’re experiencing back and neck pain, it’s time to look beyond the visible muscles. Unbeknownst to many, a crucial group of posterior muscles is often neglected, and this oversight can impact our daily lives. Our tissues require movement to thrive, even the smallest stability muscles that are not visible. To ensure comprehensive care, commit to performing the five exercises outlined above at least once a week. Your body will thank you for it!
You've got this.
-David Liira, Kinesiologist