Dorsal Raise
The Dorsal raise is a good exercise for developing strength in the lower back muscles.
When performing the dorsal raise, its essential that you keep your feet on the floor when doing this exercise to avoid excessive pressure on the lower back.
Smoothly lift your head and shoulders only 4 to 6 inches off the floor, holding in the upper phase for 2 – 3 seconds prior to slowly returning back down to repeat again for desired reps.
You can assist your back muscles if they are weak by pushing up with your arms, otherwise place your hands under your forehead, and lift your head and elbows off the ground.
Always look straight down at the floor and with all exercises stop if you feel any pain.
The exercise can be made harder by extending your arms out in front of you, or by holding a suitable weight.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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