Back-related problems are one of the most common problems that beset a good percentage of the population. Lower back injuries are as painful as they are debilitating. This is why you need to strengthen the back by performing strengthening exercises like the Good Morning Exercise.
The Good Morning Exercise is an all round excerise for the abs, hamstrings, glutes and the lower back.
Equipment:
The exercise may be done using two dumbbells, one in each hand, although the barbell is recommended. Both men and women may do this exercise with equal ease.
How to do the Good Morning Exercise?
The Starting Position:
- Place the barbell in position for you to perform the squat.
- Load appropriate weights. If you are a beginner, start with light weights or no weights at all
- Step in front of the bar towards the center of the bar
- Stand with feet shoulder width apart
- Grasp the barbell with a wide grip, palms facing the floor (overhand grip)
- Look straight ahead. Hold your chin up.
The Movement
- Unhook the bar from the machine.
- Place the barbell on your upper back in the shoulder area
- Tuck your abdominals in and inhale
- With the back straight and the barbell on the upper back, bend your hips forward and lower your upper body until it is parallel to the floor. Maintain the normal curvature of the back as you bend by pushing your butt out naturally.
- Once you feel the squeeze in your hamstrings, pause for two seconds
- Inhale as you raise your torso and come back to the starting position gently.
Tips:
- Keep knees straight and slightly flexed
- Keep your abs tight and glutes pushed out straight
- Toes and face should point straight out. Looking straight helps maintain balance.
- Do not stretch to the point where you feel pain or discomfort
- Do not round your back. Keep it straight
- When you come up, squeeze the glutes and pull yourself up with the hamstrings
In Conclusion:
The Good Morning exercise places tremendous pressure on the lower back and is particularly tough on people who are not used to exercising their back. Therefore, it is important to start with small weights. Build your strength gradually. Keep the exercise in the light range with 10-12 reps. Flexibility of the individual doing the exercise decides the full range of the movement.
Developing the muscles of the lower back is not just about esthetics. By strengthening the lower back, it is possible to avoid injury to this region even while attempting other exercises in general and back exercises in particular. But you stand to gain from this seemingly simple exercise only if you do it just right. Otherwise, you could end up with an injured back!
