6 Beginners Exercises For Stiff Deep Muscles At Back

Back exercises are quite common but most trainers are unaware of the fact that they are missing out on the deep muscles at the back. These muscles play an important role in your back and shoulder flexibility, especially in the case of bodybuilders and sportsmen. Deep muscles located at the inner back region often become rigid and lack flexibility due to poor posture and performance. If you include a few specific deep muscle exercises for your back, your performance will improve and you will be able to maneuver easily at any time.

Here Are 6 Beginners Exercises For Deep Muscles At Back

1. Dancing Half Moon Kick

This works out worksout your deep back muscles and strengthens your arms and shoulders. You need to start in a straddle stance. Keep your feet wide and your knees shall be bent. Your toes should be pointed a bit outward. You can shift your weight just on your right leg as you slowly straighten the left leg. You need to slowly round the arms as if you are holding one large ball. You need to bend a bit sideways from your waist and over the knee bent. This is an easy exercise to start for beginners.

Dancing Half Moon Kick

2. Incline Dumbbell Row

For this exercise start by setting an adjustable bench. The bench should be at an incline of 30 to 40 degrees.
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You should like down on it as you keep your chest down. Now, take a dumbbell in your hand and slowly pull your shoulder blades back and again together. You will be doing the movement as you row the weights by your sides. This movement should be repeated at least five times in a day for the best workout.

Incline Dumbbell Row

3. Dolphin Kick

Deep muscles at the back need regular exercises and stretching to improve blood circulation and keep them in perfect shape. You need to start the exercise by positioning yourself in a face down the way. You should be on a bench. This will keep your hip just at the end of the bench. Allow your feet to rest on the ground. Your hands shall be engaged by the underside of the bench. This will provide additional support. You need to slowly straighten the legs as you raise them. Your abdominals, hips, spinal erectors and hips shall be engaged. The toes shall be pointed a bit away from the body. You need to stay in this position for at leat 5 seconds as your muscles are engaged. You can then slowly drop your feet just below the bench. You can contract again for some more repetitive steps. You can repeat and do three sets. Take rest for about half a minute in between.

Dolphin Kick

4. Dead Lift

Stand as you keep your feet, hip distance apart. At this position, you will bend your hips a bit back. You need to check that your grip is just outside the knees. As you keep your back flat, you need to stand up by extending your hips and pulling the bar up. You will pull up until lock-out and as the hips move through. Your shoulders will move a bit back in this position. Your eyes shall be on the ground as you are pulling. You need to lower the bar carefully and get back to the start position.

Dead Lift

5. Hip Hinge

If your back feels stiff and movement is not smooth, even after exercising your back, the deep muscles are definitely not in great shape. Start this, by standing straight. Keep your hands on the hips. Engage your core muscles and push your ribs down as you pull your shoulder a bit back. You will get in a neutral neck position. Now, bend a bit forward from your waist. Move in a controlled and slow manner as you keep the shoulders in line along with the hips. Your back shall be engaged throughout. Bend a bit forward so that you are parallel to the floor. Move yourself up and get back to the starting position. You need to do three sets. Each set shall be of 10 repetitions. Take rest of 30 seconds in between.

Hip Hinge

6. Dumbbell Romanian Lift

This is an easy and effective workout for beginners.  Start by grasping two dumbbells. Hold them in your feet and keep them at least hip distance apart. Your lower back shall be in an arched position.  Slowly bend your hips back and push your torso a bit forward. You need to lower your body till you feel a good stretch in your deep muscles at the back. You can bend the knees and squeeze your glutes. Get Back to the original position and repeat the movement at least five times.

 Dumbbell Romanian Lift