Fem Grapplers: Five Exercises for a Strong Flexible Back

Performing stomach crunches, powerful thigh squats and repetitive arms curls are very sexy and enjoyable exercises to do.

Sometimes it’s easy to forget the importance of strengthening your back muscles because there are far more benefits to doing so than just lifting.

San Francisco Bay Area submission wrestling Isamar possesses one of the more beautiful backs that we’ve ever seen.

There are a few others and interestingly we can fly to Graz, Austria to see two bold back beauties (say that fast 10 times).

Isn’t Ripped Princess bold and beautiful?

How about Samantha? Her back is to die for.

Then if we traverse to Belgium, there is industry legend Xana.

Super star Xana has perfected this look as well. xanafighter@yahoo.fr 

Her back has won her many battles and helped provide great sessions.

So let’s talk about some other benefits to female grapplers having a strong back other than looks.

The nice health oriented site worldlifestyle.com expresses, “The large muscles in your back shape your body’s appearance and can minimize trouble areas. For example, the latissimus dorsi — the large wing shaped muscles on the sides of your back — create an inverted triangle shape when they are in shape. Strong lats give your upper body a wider appearance, making your lower body look smaller. And if you want a great-looking butt, you’ll get it by working your gluteus maximus, gluteus minimus, and gluteus medius. These muscles shape the back and sides of your behind. A round, lifted derrière takes the focus off of your thighs.

If you sit at a desk during the day or spend hours behind the wheel of a car, you probably experience back pain once in a while. A good back workout can help prevent those annoying cramps. When the muscles in your back are as strong as the muscles in the front of your body, you don’t get the muscular imbalances that can create discomfort. You’re also less likely to get back strain from lifting if your back muscles are in good condition.”

Very good to know.

A sports and fitness site that we love, livestrong.com adds, “The amount of twisting, bending, flexing and rotating you do every day makes it a challenge to keep your back feeling healthy and happy. Even sitting can stress your back. Due to the high stress placed on your back and the high costs that come with back pain and injury, you should incorporate some back exercises into your daily fitness routine. Keeping your back functional can generally improve your quality of life and make it easier to keep exercising and working out at your best.”

Okay, we’ve analyzed the why. Let’s focus on the how.

Let’s turn our attention to a guest writer who provides us with what we can do to build a strong back.

It’s All in the Core – 5 Exercises for a Strong Back

By Brad Creehan 

One of the best ways to protect your back, minimize episodes of low back pain, and support your chiropractic treatment is to strengthen your core muscles. Contrary to popular belief, that does not mean simply doing hundreds of sit-ups a day. Your core muscles consist of a number of muscles found from the center of your ribs (rectus abdominus) all the way down to your hamstrings in your legs.

Therefore in order to strengthen all of these muscles you need a variety of exercises to target each one. There are an unbelievable amount of exercises and miracle pieces of equipment out there promising to give you those washboard abs, but you have to be careful which ones you choose because some of them may actually do your body more harm than good. Below are 5 exercises that are excellent at focusing on the core muscles without putting harmful stress on your back. As with any exercise program please consult a healthcare professional before beginning a new program.

Plank  – Plank is a yoga pose that doesn’t involve any equipment and is fantastic at strengthening the core. Lie on your stomach and raise yourself up so you are balancing on your forearms and knees (for a great challenge balance on your forearms and toes). Tighten your abdominal muscles and be sure to keep your head in line with your back and to keep a flat back. You will find yourself in a position similar to a push-up without the movement. Do not let your stomach sink towards the ground or push your bottom up into the air. Hold for 15-30 seconds and lower. For an additional challenge try to lift one leg slightly off the ground and hold, then repeat with the opposite leg.

Side Plank – Similar to plank but it concentrates more on the oblique muscles. Lie on your side and raise yourself up so you are balancing on your forearm and knees (or feet). Push your hip up into the air but be careful to keep your body in a straight line. Do not roll forward or back. For an additional challenge balance on your hand and feet and raise the opposite hand into the air.

Bridge – Lie on your back and bend your knees, keeping your feet parallel with your shoulders. Tighten your abdominal muscles and lift your hips off the ground until they are in line with your knees and shoulders. Hold for 15-30 seconds.

Quadruped – Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. Make sure you keep your back flat and keep your head in line with your back. Tighten your abdominals and slowly extend one arm and the opposite leg out until they are in line with your back. Hold for 15 seconds then return to starting position and repeat on the opposite side.

Superman – lay on your stomach with your arms stretched out over your head. Slowly lift your chest, head and arms up into the air and hold for 15-30 seconds. For an additional challenge lift your legs up into the air at the same time.

~ ~ ~

About the author:

Dr. Brad Creehan is a Doctor of Chiropractic and owner of SpineCare Chiropractic Center in Cary, NC. Dr. Creehan focuses on an area of chiropractic called Structural Correction and has been in practice for 6 years. You can reach Dr. Creehan at doc@spinecarenc.com or (919) 460-4546. For more information visit his practice website at http://www.spinecarecary.com or http://www.scoliosiscenterofnorthcarolina.com

Sources: brainyquote.com, Wikipedia, fciwomenswrestling2.com, FCI Elite Competitor, photos thank you Wikimedia Commons.

http://ezinearticles.com/?Its-All-in-the-Core—5-Exercises-for-a-Strong-Back&id=6082809

Article Source: http://EzineArticles.com/expert/Brad_Creehan/625538

Article Source: http://EzineArticles.com/6082809

http://spinecarecary.com/about/

http://www.worldlifestyle.com/fitness/5-reasons-exercise-your-back

http://www.livestrong.com/article/152070-what-are-the-benefits-of-back-exercises/