| Some of the best back exercises involve pulling | | | | bar slightly wider than shoulder width with an overhand |
| motions. | | | | grip. Pull the bar to your breastbone drawing the |
| Why Pulling? | | | | elbows down and back toward your spine. Keep your |
| Pulling exercises strengthen the upper and middle back, | | | | chin parallel to the floor, not looking up but out in front |
| rear deltoids (shoulders), and the biceps and triceps in | | | | of you. |
| the upper arm. | | | | This exercise helps to strengthen the Latissimus Dorsi |
| These pulling exercises all influence your posture, and, | | | | muscles that run the length of the back on either side |
| in turn help to improve your balance. | | | | of the spine helping to support the back in twisting and |
| How Pulling Exercises Help to Improve Back Strength. | | | | turning motions. |
| Pulling exercises correct length/tension imbalances in | | | | � Reverse Push Ups or Inverted Row |
| the body, particularly around the spine with the | | | | � Using a straight bar on a rack or Smith |
| stretching and strengthening movements that work the | | | | Machine with bar set around waist height. |
| muscles directly surrounding your spine. | | | | Position yourself under the bar with your hands on top |
| As the muscles get stronger and more elongated your | | | | and slightly wider than shoulder width apart. Walk your |
| range of motion increases along with more muscle | | | | feet out until your body is completely extended with |
| tone. This helps to protect your back and other joints | | | | heels on floor and toes up. Chest is square with the |
| from injury, as well as improving your posture aligning | | | | bar and arms are extended at chest level. |
| your body in its natural state. | | | | Bend your arms pulling your chest up to the bar |
| Some of The Best Pulling Exercises For Your Back: | | | | keeping your abdominals tight and body aligned straight. |
| � Lateral Rowing � Using a cable | | | | Lower and repeat for as many as you can repeat |
| machine or Thera-band anchored. Sitting tall with both | | | | with good form. |
| hands on the cable or band handles and palms facing | | | | � Pilates Reformer/Long Box Pulling Straps |
| the body pull your elbows straight back until hands | | | | � Using the Reformer under a watchful eye |
| come to your waist. The forearms should stay parallel | | | | is a great way to improve your posture and back |
| to the floor. Feel the shoulder blades draw together but | | | | strength helping to realign your spine. |
| do not pinch them as you pull the weight. Helps to | | | | Lying on your stomach with chest just off the front |
| improve the posture by strengthening muscles of the | | | | edge of the long box grab the straps one in each |
| mid and upper back. | | | | hand. Inhale as you pull the straps with straight arms |
| � Pull ups � Using a straight bar | | | | down and back to your hips bringing the head and |
| overhead or the new machines that displace your | | | | chest up opening the front of the spine. Exhale as you |
| weight. You can choose an overhand narrow or wide | | | | release. Repeat for 6-8 repetitions adding a triceps |
| grip, underhand grip or palms facing grip. They all | | | | extension at the end of the pull for another set. |
| involve a pulling action working slightly different muscle | | | | � Pilates Reformer/Rowing Back � |
| groups of the back and upper body. With your body | | | | Sitting tall on the Reformer facing backwards holding |
| extended bend your arms pulling your chin up until it is | | | | the straps pull elbows straight back as your hands |
| level with the overhead bar, then lower and repeat as | | | | come to your waist. Release and repeat for 8 |
| many as you can do with good form. | | | | �10 times. This can be done with straight |
| � Lat Pull Downs � Using a cable | | | | arms pulling down and back. Feel the chest expand as |
| machine with the long overhead hanging bar position | | | | you draw the arms back. |
| yourself just slightly behind it with your legs anchored. | | | | Jennifer Adolfs is a certified Pilates Mat and Equipment |
| Tilt your body about ten degrees back grabbing the | | | | Specialist who works with musculoskeletal injuries. |