Since I'm such a fuckin' slacker, my back muscles are weak. Weak, I tell you. Plane flights kill me, so too moving large objects. These exercises sound like a solution.
From the Trib/WashingtonPost
The good news, Richard Cotton [former chief exercise physiologist for the Scripps Clinic and Research Foundation.] said, is that you needn't put much time into your back muscles: One set of 15 reps of even one exercise per workout will do the trick.A few choices:
- Lie on your stomach, hold your arms down at your sides and lift your shoulders off the floor 3 to 5 inches. Do five and see how you feel the next morning. Gradually increase until you can do 15 without next-day discomfort.
- The Plank: Brace yourself on your forearms and your toes, face down, and tighten your torso to create a straight line from your head to your feet. Hold for 30 seconds. Reach three minutes and you're a hero.
- Finally, the Flying Superman: Lie face-down, arms outstretched and legs slightly spread. Simultaneously raise all four limbs. Hold for five seconds and release. Ignore the people laughing at you and repeat to fatigue.
Do any or all of these exercises for a couple of weeks with days off between.
Some other good ones here
Tags: fitness
