6 exercises for a strong and stable back

Want to boost your performance and stabilize the body? Don’t hold back! Get your back in the game Athlete. Training your back isn’t just about keeping tight or sore muscles at bay. In addition to keeping you away from the chiropractor’s office, a well-trained back can boost sports performance, stabilize the body, and, let’s face it, build marvelous muscles. Meet your back muscles So, what muscles are back there? Your lats (latissimus dorsi) extend up and across from the sides of the lower and mid-back to the top of the arm. They can both straighten your back, as well as pull your arms down and in. When you feel stressed, you’ll feel it most in your traps (trapezius), which run from your neck to your shoulders, down to your mid back. Meanwhile, your rhomboids run between your shoulder blades and give you that upright posture. [Learn more in our blog]( and start training your back with the exercises shown below. [Read more]( Exercises in your back pocket Tap on each image to go to these exercises in the app. The instructional videos and swipe-up instructions will guide you to do each one correctly. [Supermen]( Target asymmetries and improve your posture with this body-balancing exercise. [Back Extensions]( Stay patient with exercises like Cat-Cows, Back Extensions, or Twists, and you’ll notice a difference in how you can move your back. [Deadlifts*]( Deadlifts aren’t bad for your back. Just mind the mechanics, establish a proper setup, and create tension. [Band Reverse Flies*]( Grab a resistance band and gently strengthen your shoulders and upper back muscles [Dead Bugs*]( Shake off a long day sitting at your desk and build a strong core with this bodyweight stabilizing exercise. [Plank Holds]( Imagine holding a straight line from your shoulders to your feet and then squeeze those glutes. *Only available in the paid version of the app. The Coach always has your back You don’t need to break your back (or bank balance) to supercharge your fitness. The Coach is in your corner with personalized training for less than the price of a coffee per week. [Get your Coach]( Strong and stable in 10 minutes Got a quick break? Grab a Pullup bar and target your arms, chest, and back with our Athletic Upper Body workout. [Train now]( Muscle Mastery is a new newsletter series we’re launching to arm you with the sports science you need to effectively train different body areas. Keep an eye out for the next one!       [Instagram]( [Facebook]( [YouTube]( [TikTok](www.tiktok.com/@freeletics?lid=s0gdjdoom5ov) [Blog]( [Forum]( You receive this email because you opted in at [Freeletics.com]( and decided to become truly fit. If you don't want to pursue that goal anymore, [you can unsubscribe from this list](. Copyright © 2024 Freeletics GmbH, All rights reserved. Freeletics GmbH - Berg-am-Laim-Straße 111 - 81673 Munich, Germany Court of jurisdiction: Munich, Amtsgericht München HRB 205346, VAT-ID: DE289794913 Managing Director: Daniel Sobhani