Please note that issues here concern the adult back and related areas and are not relevant for children. People aged 15 or under are advised not to view. Below: contents menu (and clicking any image and any stretch's title on this page jumps to it) Definitions of terms used (being also a brief guide to relevant exercises, what are not relevant exercises and quick descriptions of relevant massages. Pain and Recovery Exercises regarding the back Specialist Exercises and some Sensual Strength Specialist Stretches and Sensual Strength No claims are being made nor responsibility taken for anyone directly using descriptions. Seek out any further details and advice using this initial information. People with a history of back difficulties should seek medical advice. |
Abdominals | They are found working at the stomach and assisting back muscles. They benefit from crunches and reversed crunches. They do not benefit holding the buttocks and raising straight legs into the air as such benefits the hip flexors. |
Abductors | These are outside and inside the thighs. Outside ones benefit from lateral leg lifts (standing or lying), walking and running. Inside ones benefit from inner thigh lifts, horse riding and swimming (especially the breast stroke). |
Arms | The forearm is the arm below the elbow. The right forearm can rest on the upper thigh with palm up gripping a weight, the other hand holding the arm further up. Move the hand up and down, and when down uncurl the fingers, and then grip the weight again. The elbow needs to be tucked in to get the best effect to the forearm. See also the biceps.Surprisingly the arms can enjoy a stretch by curling the hands around. |
Back (Upper) | Benefits and suffers from sports like skiing, discus and javelin. Finger massages can go around the raised arm. Do not do the bar bell bent over row because although it may help the upper back it risks problems through strain on the lower back |
Back (Lower) | Knees can be bent and use a soft ball rolling under the back for massage. The lying back extension is good too. A flat back deadlift (not featured here) does not target this area but the gluteals and hamstrings. |
Biceps | These are found at the front of the upper arm and they bend the arm. They benefit from bicep curls (or pull ups) using weights. Massage starts with wrapping around the outside of the arm for finger work, the thumb pointing upwards, and stroking upwards, moving along and around. Press gently along the way. Rowing is not much use for the biceps as it targets the back and shoulders. |
Chest | One arm goes behind the head to allow the other hand to work that area. Fingers held together can be pressed in below the nipple and moving to the shoulder. Move in increasing outer circles. The decline bench press (not featured) does not actually help the chest muscles. |
Feet | They like rotation when held with ankle support (say when sat cross legged) and the sole can be stroked by fingers. |
Gluteals | These are the bottom muscles. They benefit from lunges (especially bent knees walking), raising legs to the rear, running, skipping, squats, step aerobics and swimming. The knee tuck or Roman Chair does little for the bottom. |
Hamstrings | These are at the back of the thighs. Exercises fail to strengthen them well, and they can injure without warming up and carrying through some stretches. Seated or standing hamstring curls are useful. Lie on the floor with legs up and bent on to a chair supported by feet on the chair and shoulders on the floor and bring the legs downward carefully. Advice is against a weights deadlift with stiff legs because of the pressure put on to the lower back. Fingers massage into the back of the leg above the knee for a massage. Some pressure can be applied, moving along. |
Neck | This holder of the heavy head suffers from tension during many exercises and has to be supported or relaxed in exercises. The trapezius muscle below the base of the skull likes a finger massage dragging fingers down towards the shoulders each side. |
Quadriceps | These are large muscles at the front of the thighs. Exercises and stretches which suit them are cycling, lunges, running, squats, step aerobics, swimming and walking. Massage takes one flat hand on the top of the upper leg with sliding pressure. Then two hands apply thumbs into the same top area. |
Shoulders | As well as press ups a good exercise is the lateral raise where the arms holding weights go up and out at the sides. A variant is the reverse raise. Fingers together can massage each shoulder, holding the elbow with the other hand for stability. Fingers can be rocked into the muscle on the top, moving along. |
Thighs | These are located at the upper leg. The best exercise is a squat but incorrect posture can take the load to the back. Not advised are forward lunges (one leg forward) with heavy weights with the load put on to the knee. The thighs have their own stretch as well as exercise.See quadriceps. |
Triceps | These are located at the back of the upper arm. They can straighten the elbows. They benefit from kickbacks, press ups, tricep dips and tricep extensions. Lean back on an angled bench to curl a weight in on the right arm to the left shoulder and vice versa. A triceps extension should not go too far behind the head and remember the strain put on to elbows. Finger massages can go above the elbow, straightening the arm, and being aware of tender areas. |
All exercise should begin gently. A good place to begin, even psychologically, is at home. Any injuries need the doctor and exercises should work around them. There is nothing so good as walking and some cycling too. Swimming gives support. Muscles need 48 hours to restore themselves after a heavy exercise; their fitness is their ability to recover but continuous exercise leaves them depleted. So they need rest or light touches after heavy work: rest as well as regular exercise. Adult physical relationships themselves assist the back and other active parts of the body: sex is a workout! This is what is meant by sensual strength and exercises can contribute to their success. |
Halfway Squat |
This needs a light bar bell across the shoulders. With thighs apart and near vertical, drop down but don't return to the standing position. Do three. This works on the quadriceps, buttocks and calves. |
One Arm Rotation Row |
This uses a weight bench to the left with a wieght to the right held with the arm down. It is pulled up slowly and the right arm rotates anticlockwise ninety degrees. It rotates back clockwise as the arm goes down. Repeat and then do the opposite way around. |
Open Hand Fly |
This needs an incline bench on which to lie. The weights are raised above the head with a tight grip and dropped slowly to just below chest height with hands opened slightly for better chest working to hold there for a few seconds. This exercise is relevant for women, for whom there are additional exercises . For both men and women, the Straight Arm Fly 1 is an alternative. |
Cleavage Enhancer |
This is where the chest focussed exercise involves crossing the arms and stretching them out behind the head no wider than the shoulders. If on the floor there should be cushioning behind the head and feet flat on the floor. Palms facing forward, carry out this exercise with increasing numbers of repetitions according to ability, going from ten in the early days to thirty. |
Support Improver |
The other aspect is improving bust support. Arms bend at shoulder level, elbows outwards so that the weights are above the shoulders, palms turned inwards. Breathing out, the arms then push up, elbows outwards and palms facing feet, until coming back to the first position when breathing in. |
Pull Up Crunch |
No specialist equipment is needed. It is a three stage movement with hands to the side of the head, slowly moving the head and shoulders off the ground and then moving the hands to outside the thighs, then coming forward further, feet staying flat on the floor. Do this up to twenty times. |
Reverse Oblique |
No specialist equipment is needed. Starting with feet flat on the floor, they come up and the knees are bent at ninety degrees with the ankles crossed. With hands to the side of the head, the shoulders rock (lifting up one side and then the other) from side to side. At each rock the knees should come forwards until the feet go down again. Repeat up to twenty times. This works on the abdominals and obliques. |
Twisting Kickback |
This needs a bench with the left hand and left knee on it and the back nearly horizontal. Pull a weight up in the right hand with palm to the left. The elbow is bent and unbends in a behind position with the weight. The wrist twists so the palm faces upward when behind. Hold behind for some seconds and return. Do two for each arm. It benefits the triceps. |
Hanging Curl |
This needs a bench with the left hand and left knee on it and the back nearly horizontal. A weight should hang down in the riight hand with palm to the left. Bend at the elbow to bring the weight up. The elbow points at the floor. Squeeze the biceps muscle, the beneficiary of this exercise. Slowly lower the weight. Do two sets for this arm and the other. |
Reverse Raise |
Bending over on a bench so the back is nearly horizontal to the ground, weights are held in the downward arms so that the weights are under the bench with palms facing inward. Keeping the back straight, raise those weights outward to horizontal position, holding for a few seconds and lowering down again. Repeat twice. This works on the shoulders. |
Abdominal Crunch |
This just needs a good floor and mat. Lie down with knees bent and feet flat on the floor near the buttocks. The hands are placed on the torso or an option is to support the neck but never to pull it.Bring the upper body from the floor, with neck unstrained. This can be repeated many times and will improve the upper abdominals. |
Sensual Strength: Relates to Armchair |
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Reverse Abdominal Curls |
This variation to the abdominal crunch also needs nothing more than a floor. On the back, the arms are straight down the sides and the palms are down. The legs are raised up, slightly bent and above the hips. Then the feet are pushed up, with a focus on contracting the lower abdominal muscles. These movements can be repeated smoothly often. |
Sensual Strength: Relates to Facing Relates to Armchair |
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Back Extension |
Lying face down the arms can be stretched backwards and head raised. |
Sensual Strength: Relates to Armchair Relates to Holding |
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Full Sit Up |
This needs a floor and is similar to the abdominal crunch in starting position, with knees bent to ninety degrees, feet flat on the floor and hands behind ears or crossed on the chest. The difference is to make the trunk vertical as the back continues to come off the floor. Return to the floor. It works on the abdominals and hip flexors and can be repeated often and smoothly, keeping the neck relaxed. |
Sensual Strength: Relates to Facing |
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Gluteal Squeeze |
This needs no more than a floor. The knees should be bent at ninety degrees with feet flat on the floor lying on the back. The gluteal muscles are squeezed and abdominals contracted to push the hips both upwards and forwards whilst the back and feet stay on the ground. The buttocks and abdominals contract. In one or two sets this and coming back to the start position needs to be done slowly and carefully for a preferred number of repetitions. |
Sensual Strength: Relates to Raising |
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Knee Tuck |
Here seat arms must be strong and the furniture back needs to give support. Human legs should hang straight downwards and forearms are on the arm rests. Knees are raised upwards until the thighs are 90 degrees to the torso although the lower legs remain downwards. The pelvis should tilt up and forwards to get the lower abdominals felt. The thighs are returned slowly. This can have many repetitions. |
Sensual Strength: Relates to Facing Relates to Armchair Relates to Raising |
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Press Ups |
No specialist equipment is needed. It requires lying on the floor with hands face down beside the shoulders. The toes retain contact with the ground (through shoes of course) as the hands push the body up. The back and whole body should stay in a line. Repeat many and often. It trains the chest, shoulders and triceps. |
Sensual Strength: Relates to Facing Relates to Raising |
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Static Pressed Up |
It just needs a floor. There is no movement, just a hold in the upper press ups position. It strengthens the upper body. |
Sensual Strength: Relates to Raising |
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One Handed Press Ups |
No specialist equipment is needed. Start with a press up in the up position except with knees providing the support. Also one arm needs to be behind the back and one palm down on the ground providing support between the shoulders. The back itself does not alter its flat shape but the elbow bends up and down lowering by up to one foot. Try as many repetitions as possible. It does wonders for the arm. One arm may not hold the posture as often as the other. |
Sensual Strength: Relates to Raising |
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Seated Cable Row |
This needs equipment of cables and handles. The handles are grasped from the seating position with legs in front, slightly bent, and the arms are in a stretched position with a pull on the upper back. Then the arms pull the handles until the hands touch the upper abdominals, and the shoulder blades should move in together. It works on the upper back and biceps and should be done in up to three sessions of twelve. |
Sensual Strength: Relates to Vertical Lifting |
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Seated Leg Press
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This may need specialist equipment with a chair and springy platform. The back needs support and the legs positioned pressing against a platform with feet angled apart Charlie Chaplin style. The feet should be shoulder width apart. The knees should be more than 90 degrees angled, ready to push the platform. The push should not lock the knee joints. The platform should be guided back. This needs rhythm with two or so sessions of eight to twelve repetitions and will improve the thigh and gluteal muscles. |
Sensual Strength: Relates to Armchair |
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Tricep Bench Dip |
Sitting on the edge of a bench, the bottom can be slid off so that the arms support the back on to the bench. It is a more demanding exercise for the arms if the legs are straightened. They can be bent however to ninety degrees and straightened up. |
Tricep Chair Dip (Alternative) |
Sensual Strength: Relates to Facing Relates to Holding |
Weight Bend |
The feet are shoulder length apart and the knees bent. The buttocks go backwards as the torso goes forwards and knees bend. The weights are held with straight arms. The weight should be pulled to the chest in a smooth action. The lower back and biceps are trained. This needs around a dozen repetitions each in two sets. |
Sensual Strength: Relates to Vertical Lifting |
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Weight Bicep Curl |
Sitting on the bench a weight can be raised bending the elbows to bring it to shoulder height. So it is the biceps doing the work. This needs around ten each in three sessions. |
Sensual Strength: Relates to Holding |
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Weight Row |
Exercises can include putting a knee on a bench and keeping the back horizontal, looking down and raising weights from an arm stretched out to the torso. This needs around ten in a session. |
Sensual Strength: Relates to Holding |
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Weight Squat |
This is a different move from the one above. Feet are together. The weights are grasped at a standing position and movement is down into a squat position. The back should stay straight and knees above the feet. Rise back. This trains the thighs, upper and lower back , forearms and the ability to lift better. Around eight goes two or three times. |
Sensual Strength: Relates to Holding |
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Outside and Inside Thighs |
This is a fairly gentle exercise, although with repetitions for variable heights it takes effect. Taking support on the back of the chair, lift one leg up and down some sixteen times and then do the same with the crossover sixteen times focussing on the thigh muscles. Physiologically this exercise suits women better than men. |
Concentric & Eccentric Curls 1 |
The final three exercises are demanding. This one needs a leg curl machine and is in two parts. Legs are hooked with ankles under the lifting pads, knees just off the end. With body down, bring the feet and weight towards the backside and hold a short while. So that is with both legs. Repeat ten times and in four sets. Then make the weight to lift up heavier, and lift it with both legs again. Then hold it with one ankle and lower the other free of the weight. Then lower the leg with the weight on it. This helps the hamstrings and backs of the legs. |
Concentric & Eccentric Curls 2 |
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Straight Arm Fly 1 |
This exercise has two taxing parts; if too taxing then bend the arms as in the Open Hand Fly. One half uses separate weights and the other a bar.The first goes from nearly touching to out, keeping elbows locked throughout. It is slow movement eight to ten times. Then go on to the second part with a bar. It goes from the head to the long stretch and felt pull and again for eight to ten attempts. This exercise benefits the chest. |
Straight Arm Fly 2 |
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Weighted Dip |
Is this an alternative to the ball and chain? This effort requires parallel bars and a belt around the middle with weights on chains. palms face in as the dip bar handles are held and extend the arms, and then lower perhaps bending knees to keep the feet off the floor. Do up to twenty of these. This exercise assists the triceps. |
Sitting upright on the ground legs are stretched out wide as possible. Bend forward at the hips with back straight so that the abdominals move toward the thighs. Advance by leaning more and widening the feet distance more. |
Abductors
Sensual Strength: Relates to Facing |
Sitting upright on the ground legs are stretched out wide as possible. Bend forward at the hips with back straight so that the abdominals move toward the thighs. Advance by leaning more and widening the feet distance more. | Arms |
The forearms get a stretch by being on all fours and having hands out in front, and then turning them so they face in towards the body. Hold them for twenty seconds and repeat. |
Back Arch
Sensual Strength: Relates to Holding Relates to Raising |
Kneel on all fours with quartered weight distribution. Push the lower back upwards (convex). Lower it (concave). Do this ten times. |
Cat
Sensual Strength: Relates to Vertical Lifting Relates to Raising |
Stand with the right side to a wall. The right arm goes straight up so the palm of the hand is on the wall above head height with fingers are pointing a little behind. Holding that, turn away from the wall in order to generate a stretch in the chest, shoulder and bicep. Repeat for the left side. |
Chest
Sensual Strength: Relates to Holding Relates to Raising |
Kneel down, keeping trunk and thighs vertical. The right foot goes in front so that the lower leg makes a forty five degree angle. Keeping the trunk upright, push so that the right knee bends over the right foot. |
Hip Flexors
Sensual Strength: Relates to Holding |
This is a stretch particularly for women but also for men. Lying on the back, the left knee is bent with right ankle placed below the left knee and the right knee is pushed away. It is in this position, with hand holding support on the left thigh that the left leg is brought towards the chest, bringing the right leg with it. Hold for thirty seconds and do the same in the opposite way. |
Hip Release |
Lying down, raise both knees up to the chest with hands put to the hamstrings. Hug both knees into the chest area. |
Knee Hug
Sensual Strength: Relates to Armchair |
The head must be relaxed with this, lying on the back. Both knees come up to the chest. The hands on the back of the thighs pull the legs to the chest. |
Lower Back
Sensual Strength: Relates to Facing |
The right leg is straight and the left leg bent when lying on the ground on the back. The left foot goes outside the right knee. The shoulders stay on the ground as the left knee lowers to the ground on the right. Repeat for the right knee. |
Lower Trunk Rotators
Sensual Strength: Relates to Armchair |
This time both legs are bent with feet flat on the ground and the head, as ever, stays relaxed. One leg goes up with one hand on the hamstrings and the other on the upper calf. The leg goes slowly towards the chest with knee slightly bent. Repeat with the other leg. |
Lying Hamstring
Sensual Strength: Relates to Armchair |
Kneel holding a rail at shoulder width and height. Go backwards dropping the chest down and keeping the back straight. |
Mid Back
Sensual Strength: Relates to Vertical Lifting |
Both legs are straight out and parallel sat on the floor. The right foot goes beside the left knee relaxing the right leg. Keeping the back straight, bending forward at the hips so the abdominals move toward the thighs. Or stretch both legs at once. |
Seated Hamstring
Sensual Strength: Relates to Facing |
One foot is in front of the other but a hip width apart while stood up. Keeping the feet flat on the ground and the head looking forwards, bend the knees a little supporting the weight on the back leg. Bend over somewhat from the hips. |
Standing Hamstring
Sensual Strength: Relates to Vertical Lifting |
Stand in front of a chair. Put the top of a foot back on to the chair seat. Tightening the stomach and gluteals, and keeping the leg relaxed, push the stomach out somewhat. |
Thighs
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Adrian Worsfold