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Why is
Back muscle is prone to injury ?
The answer to
this lies in the fact that the majority of, not only bodybuilders, but
most people in general have weak abdominal or stomach muscles. If you
picture a human skeleton from the side there is continuous support along
the back (spine) and the rib cage in the upper front of the body, but no
skeletal support in the abdominal area. This creates increased strain on
the lower back and it is crucial that structural support, through
strengthened abdominal muscles, be maintained to help minimize the risk
of back pain or injury.
To minimize
the risk of back injuries it is firstly essential to develop and
strengthen the relevant muscle groups which can provide support to the
back region. Secondly, it is important to have a regular set of specific
stretches which performed daily and before workout sessions, will help
to minimize the risk of muscle strain. Stretches can also help to
minimize muscle soreness in the lower back region.
A thorough
warm up and cool down is essential before undertaking a practice
session. Until warm, muscles are very fragile and on explosive action
such as bodybuilding can easily trigger a muscle tear or strain. The
following exercises should be done three times per week with preferably
a rest day in between sessions. This is because the actual strengthening
process occurs in the rest phase and not at the time of exercise.
Stretches should be done immediately after each exercise and preferably
daily as well. The more often the better, all to initiate improvements
in muscle flexibility.
When first
starting back strengthening exercises, begin with no or a very light
weight and all additional increases in weight be very slight to avoid
muscle soreness. If an exercise is painful to perform the weight maybe
too heavy or bad technique may be responsible. The prevention of back
injury in bodybuilding is a high priority and should be taken seriously
by all bodybuilders.
Stretching
- Spinal Twist
Sit on a
chair and point both feet straight ahead. Slowly turn the upper body
around and place both hands at waist-height on the back rest. Hold for 8
seconds. Release the grip and turn slowly back to a normal sitting
position. Repeat on the opposite side.
Cat
Stretch
Go down on
all fours. Keep the back straight. Breathe in. Pull the head in,
contract the stomach muscles and round the back as far as is comfortably
possible and breathe out. Hold for 8 seconds and return to the original
position.
Seated
Hamstring Stretch
Sit down on
the floor with one leg stretched and the other bent against your thigh,
while keeping it as close to the floor as possible. Place your hands on
the extended led and slide them down on the leg while inhaling. Breathe
out when you reach your limit. You should feel the pull behind the knee.
Work the other side. Repeat 6 times each. Note : do not force the head
down.
Seated
Back Stretch
Sit down with
both legs stretched out. Cross one leg over the other. Sit up straight,
breathe in and swivel the trunk, placing one arm on the floor beside
your leg and the other arm on the floor behind your back. Breathe out
and relax in that position. Hold for 8 seconds. Breathe in, turn forward
slowly with the trunk and breathe out. Change leg and arm positions and
repeat.
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