|
 If you're looking for lower back stretching to relieve back pain, please click the link above to read more about the Pain Free Back program! |
Contents of this Page
I love doing back stretches. I can feel them very well and actually enjoy them because I love the results they've provided me over the years.
I like to do a back depth stretch and a back width stretch during each WLC workout, and I recommend that you do the same. The back is a huge muscle and you should work it accordingly. Back stretches will only lead to more muscle building on WLC. A muscular back is one of the most impressive muscles in the entire body! A strong back will keep you pain free!
I like to do my back depth stretch at the cable row station. I've found that the stretch I get is the best stretch of anything I've ever tried for my back depth. I can advance in weight throughout the WLC cycle until I'm doing a few hundred pounds with my cable row stretch. I like to use wrist straps during this stretch when the weight gets heavy so I don't have to concentrate on my grip. I like to put all my concentration into that stretch, not my grip. We're building the back with this stretch, not the grip or forearm muscles.
For the back width stretch, I use a hip belt with weights attached and assume the bottom position of a chin up with my palms facing away from my body. I then like to use my tippy toes to force even more stretch into the correct area of my back. This is an amazing stretch that get pretty tough as you add weight. You'll want to give up on this back stretch while you're doing it, but you've got to keep going. If you want a wide back, this is how you do it! A wide back equals a smaller looking waist and an overall better looking body.
This is my favorite back depth stretch because I can feel this in my middle to upper back better than anything I've ever experienced. I've used up to 200 pounds or so on the cable row station for this stretch. It gets pretty tough as you progress.
I really like to lean forward more as the stretch continues. I like to go for more and more stretch as the count down continues. I suggest you do the same. You'll really love this stretch!
If you don't have a cable row station available, I suggest you use a stationary vertical bar somewhere close. You can use a section of your power rack as I'm doing in the picture below.
Make sure you use your body weight to really put some force in your middle back area. You should really feel the stretch in your middle back. If not, adjust positions until you find that sweet spot. It shouldn't be hard for you to find. Once you do find it, concentrate and start the count down. Go for around a minute or so.
My favorite back width stretches consist of using a hip belt for adding adding extra weight and a chin up or pull up bar. I like to take a fairly wide grip on the bar as you can see from the picture. I then hang in the bottom position of a chin up for the required time. You want some fun? Now this is fun!
I like to cross my legs in this position and really concentrate on making it the required amount of time, which is usually around a minute for me. I like to add weight in the form of dumbells as I continue to progress throughout my WLC weight lifting cycle. I always add the weight to the front clip of the hip belt for convenience.
This back width stretch is almost exactly the same as the one above. There's one huge difference, though, that makes it feel totally different. If you can see in the picture below, you'll notice that I have my toes on the ground. What I'm doing is pushing forward to get a better stretch in my back. I have just the right height for my pull up bar in order for me to do so. Some of you may need to put a chair or something in the correct position in order to do this stretch.
The image below shows you that my feet are on the ground and that I'm pushing forwards. Be careful with this stretch as it really puts some pressure on your back muscles. You're going to need to concentrate to get thru this stretch. It's a great stretch that will put slabs of muscle on your back. If you want to have a wide back, you better try this stretch!
If
you want to be the first to get updates on any back width or back depth
stretches, you should go straight to the navigation bar and add me to
your RSS reader, your Yahoo, MSN, or Google pages. Subscribe
to the Dream Body eZine
to receive the weekly eZine that will soon be sent to thousands of WLC
readers each and every week.
If you have any back stretches you'd like
to send me for inclusion on this web page, please use the Contact Me
page on the Navigation Bar to send me an email.
If you enjoyed
this page on back stretches, please use the links below to add me to
your favorite pages and favorite bookmarks. From those links you can
share any pages on this website with your friends and family. I'd also
like to start a WLC family here with WLC Space.
WLC Space is a place to get free help from me on anything you need. I
want you to succeed so join today and we'll start the progress towards
that body you've always wanted.
If you'd like the ultimate help from me, I now offer online
personal training. Get started today! All the information you
need is included on the personal training page. If you want to build a
strong back, learn back stretches, cure lower back pain, burn fat,
build muscle, and more, please don't hesitate to contact me.
count started 9/9/08
