I asked earlier this year on Instagram which body part TIPS you'd like to learn more about. The vast majority of you, voted for back so here it comes for you😀 It is early 2021 by the time i post this and globally we've been forced to limited activity due to coronavirus regulations, therefore our body and particularly the back, has taken a bullet from reduced physical activity. But we are all together in this. Let's go and take a look over some FACTS and TIPS.

FACTS

💡Did you know that back is one of the least trained muscles (together with glutes and forearms) among the population?

💡That's a fact both among gym hitters and people who don't train at all.

💡Statistics say that mostly men neglect sufficient back training because they focus more on the " T-shirt visible" muscles like biceps and chest. Additionally, sedentary lifestyle on people who spent many hours sitting progressively weakens the back muscles and overloads the shoulders with pressure (ex. When you curl to write on your PC).

💡Lockdown has forced most people globally to fall in this loop and after months of back inactivation, a lot of pain and posture problems have already kicked in.

💥What can you do to surpass this problem?💥

✅Strengthen your back. Even if you don't have gym access you can train at home with decent progress on maintainence and development. Use a backpack, stuffed with books to perform some basic exercises like rows and swings. You can even use a small stuffed back as dumbbell to perform tricep extensions, bicep curls, hammers and other exercises to further Strengthen your whole body.
✅Watch your posture. If you spent most of the day seated or laid down, make sure your spine is straight, even when you sleep. Anatomical chairs, pillows or supporters on desk chairs can help A lot.
✅Try to be as active as possible and stretch daily.
✅EAT YOUR PROTEIN.
✅Set a daily routine you can stick to and invest at least 10min a day to train and activate your muscles.
✅Take breaks from the chair of the couch every hour.
✅Invest on proper form when you lift objects in daily life.

Are you in need of some killer back workouts? Check out this workout as well as why dumbbell rows are one of the most important exercises to sculpt your upper back. Are you still in lockdown? Don't worry. I have published a guide on how to replace dumbbell and machine work, at home, using everyday objects we all have.

That is all guys! Stay safe and make sure to keep an eye on my Facebook and Instagram Pages to never miss a thing! I post content daily, so if you wish to follow through or interact with me, you can go through the contact information below! Thanks for visiting!

Best,
Irinä