Building Better Backs

According to sports physiologist Michael R. Bracko, the back is the most commonly injured part of the body for most of us - but a good exercise regime focused on the right areas can make a big difference:

"We can help prevent back injuries through not only strengthening the back muscles themselves but also by working muscles that surround and support the spine, such as the abdominals." He recommends the following exercises:

1. Bird Dog: Starting on all fours, lift the right arm and opposing left leg simultaneously. Hold them straight, then smoothly bring them back to the ground.

2. Front Plank: Begin by lying flat on your stomach. Bend your arms at the elbows to support your upper body, centring the elbows under the shoulders. Lift your body off the ground using abdominal strength to hold a "bridge" position.

3. Side Plank: Lie on your side with your bottom arm centred under the shoulder. Lift your hips off the ground and hold with a straight back.