Give it a Go - Dorsal Raise

Dorsal Raises are a great exercise for strengthening your lower back and core muscles. By strengthening the muscles in the lower back it can help to improve posture and also prevent lower back pain.

Dorsal Raises will challenge your lower back muscles and don't require any equipment, don't need much room and they can be performed anywhere and varied in so many ways.

Poor technique is common when people do Dorsal Raises, don't rush the exercise at the expense of form - you won't get the full benefit of the exercise. The following are a few tips on how to perform Dorsal Raises safely and correctly:

• Begin by lying face down on the ground with your fingertips clasped under your chin or forehead or your arms outstretched in front of you.
• With control, smoothly lift your torso (head, shoulders, arms) off the floor. Pause for a second in the up position and then slowly return back down to the floor. That is 1 repetition.
• For beginners, keep your feet on the floor when lifting your torso (head, shoulders, arms) up in order to avoid excess pressure on the lower back.
• Using a smooth motion, breathe in on the way down and out on the way up.
• If your lower back muscles are weak, you can do the movement by pushing yourself up with your arms.
• Avoid jerking the movement and ensure you keep your head in line with your spine.

As a starter, aim to complete 10 repetitions and see if you can do this 2-3 times. If you can't don't worry. Build up to it. You are best doing 6 correct Dorsal Raises with safe and proper technique to work the targeted muscles rather than 12 incorrect ones.

In future blogs, I will suggest ways that you can make the Dorsal more challenging. For instance, you can raise the legs at the same time as raising the arms or you can raise opposite arm and leg.

Please remember to warm up thoroughly before exercising and to speak to your GP before starting any exercise programme. Should you require any help, advice or information please do not hesitate to contact me. I would be delighted to discuss with you the tried and tested methods and lifestyle changes that I have developed to help people achieve their health and fitness goals.

Keep up the great work,

Live life actively,

Matt