Supported Dorsal Raise
Supported dorsal raises are a great way to help strengthen the muscles of the lower back, which will help with back care. Use the support of your arms to aid with the lifting motion throughout the exercise, aiming as you become stronger, to try and focus on using your lower back muscles to perform the raise, rather than the use of your arms.
Lay on the floor, with your hands either side of your shoulders, keeping your fingers facing forward with palms flat on the floor.
Exhale and slowly raise your body up, aiming to have your arms straight at the end of the dorsal raise movement.
Inhale as you lower back down under control, prior to performing the raise movement again for desired number of repetitions.
Throughout the exercise, look down at the floor, and avoid raising your feet off the ground.
Once you can perform 10 repetitions of the supported dorsal raise, aim to progress the exercise onto the 1 arm dorsal raise
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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