Fitness Tip of the Month - Don't Leave Your Back Behind

Contributed by Chris Volker A.C.E CPT - SPORT FIT SEVERNA PARK


Too often these days people are neglecting to do strength training exercises for the muscles in their back. It’s common for males to be concerned with building a bigger chest and toning their arms and females are often concerned only with toning their abs and legs. The benefits of a strong back are numerous. One benefit of strengthening your back muscles is improved posture which leads to a decreased risk of injury while lifting. The major superficial muscles in the back are the trapezius, rhomboids, latissimus dorsi, and rear deltoid. These muscles are associated with exercises that require someone to pull and are essential for an efficient strength training regiment.

The picture to the left shows a man with poor posture first and then improved posture. The rounded look to his shoulders in the “Before” picture are commonly found in individuals who do exercises to strengthen their pectorals, front deltoids, and triceps, and neglect the muscles in their back. By mixing in exercises that strengthen the rhomboids, latissimus dorsi, rear deltoids, and trapezius an individual will begin to move their posture closer to the “After” picture. Being in good anatomical position decreases the chance of injury while training. Just because you can’t see it doesn’t mean you shouldn’t train it!