I just started working out again and my main focus is crunches, push ups, and stairs because I have no access to a gym or gym equipment and it's wintery here so it wouldn't be a good time to start running. However both crunches and push ups seem to put strain on my back. Are there any good stretches or work outs I can add in that will focus primarily on my back?
lie on the floor (on your back) and bring both of your knees up to your chest. then straighten 1 leg and bring the other knee up to your chest. repeat for the other leg. this should help stretch.... however, this won't do much if you keep doing crunches. really not all that great to do a lot, especially if you dont' have much variety going on. they cause a lot of problems. i'd start focusing on planks and static holds. you need stability in your lower back - you're not getting that by doing crunches. not to say you can't even do crunches, but they're are other choices out there to keep it varied. you can try supermans (lay on stomach - hands out forward. then try to bring up like your making a U or V. ) i'd make a heavy sandbag just to have something to lift. which will definitely help you get exercises to target your whole body - which is what you need. so i'd go out and get 40-60lbs of sand push ups really shouldn't be putting much strain unless your form is real bad and your bending at the back. you need to keep rigid.
^ Yeah, I think with the push ups, it was mostly cause my back was sore from the sit ups =P I used to get real bad pain in my shoulders/upper back when doing push ups, but I didn't have any of that today. I do a variation of that first exercise you described (only with both legs) but I didn't know what to call it and was being lazy. Thanks for the advice. I may save the crunches for oblique crunches only and focus on other exercises. The sand bag thing sounds like it could definitely be a good idea.
I like yoga...yoga is excellent for the back. I have back injuries from competitive cheerleading & gymnastics and yoga has done wonders for my posture, back muscles, and bones
