[bunky]

I am thinking about getting a breast reduction & have been told by friends that I should explore the option of working on strengthening my back muscles first before thinking about getting the surgery. Can any one suggest a work out that would help me strengthen my back muscles?

[vvivvid]

Check out back issues of oxygen or mucsle and fitness hers. they are chock full of workouts for WOMEN!

I have had a breast reduction so email me at vvivvid@hotmail.com if you want the low down!!! But definatly leave it for the LAST option

Good Luck

[hardcurves]

look in fitnessrx there are some good workouts in there. good luck

[Effie_drine]

Back Exercise


Chin Up

Muscles Worked:
Outer lats and biceps

Execution

Take hold of a chinning bar with an overhand grip, hands a little wider than shoulder width apart. Hang from the bar, then pull yourself up until your chin clears the bar. At the top of the movement, hold for a brief moment, then lower yourself slowly back to the starting position. This is a strict exercise, so try not to help your back by kicking up with the legs.



Bent Row

Muscles Worked:
Upper lats and biceps

Execution

With a barbell - (1) Grasp the bar with a slightly wider than shoulder, underhand grip. With your knees slightly bent, bend forward until your body is about parallel to the floor. Keep your back straight and let the bar hang at arm's length below you, almost touching the shinbone. (2) Using primarily the muscles of the back, lift the bar upward until it touches the upper abdominals, then lower it again, under control, back to the starting position; then immediately start your next rep.

With dumbells - (1) Grasp a dumbbell in each hand, bend your knees slightly, then bend forward from the waist, keeping your head up and your back straight, Let the weights hang at arm's length below the shoulders. (2) Simultaneously lift both weights up as far as possible to your sides, holding your upper body steady to avoid involving the lower back (the weights should come up to your sides, not your chest, in order to keep biceps involvement to a minimum). Then lower the weights again, slowly.



T-Bar Row

Muscles Worked:
Outer lats and biceps

Execution

(1) Standing on a block with your feet close together, knees slightly bent, bend down and grasp the handles of the T-Bar machine with an overhand grip. Straighten your legs slightly and lift up until your body is at about a 45-degree angle. Without changing this angle, lift the weight up until it touches your chest, (2) then lower it again to arm's length, keeping the weight off the floor.


Seated Cable Row

Muscles Worked:
Upper and lower lats

Execution

(1) Take hold of the handles and sit with your feet braced againgst the crossbar or a wooden block, knees slightly bent. Extend your arms and bend forward slightly, feeling the lats stretch. You should be situated far enough away from the weight stack so that you can stretch like this without the weight touching bottom. (2) From this beginning position, pull the handles back toward your body and touch them to your abdomen, feeling the back muscles doing most of the work. Your back should arch, your chest should stick out, and try to touch the shoulder blades together as you draw the weight toward you. Don't involve the lower back muscles by swaying forward and back. When the handles touch your abdomen you should be sitting upright, not leaning backward. Keeping the weight under control, release and let the handles go forward again, once more stretching out the lats.


Deadlift

Muscles Worked:
Lower back

Execution

(1) Place a barbell on the floor in front of you. Bend your knees, lean forward, and grasp the bar in a medium-wide, overhand grip. Keep your back straight to protect it from strain. If you curve your back you risk injury. (2) Begin the lift by driving with the legs and straighten up until you are standing upright. To lower the weight, bend the knees, lean forward from the waist, and touch the weight to the floor before beginning your next repetition.

These are some great back excerises, Can't help on the breast reduction. But one of my training clients did get one. She was 60 years old and loved it!

[bunky]

Thank you all that replied to my question on how to build up my back muscles to avoid surgery. Effie, thank you for the work out, I will definately try these steps first, you are great! Vvivvid, I will be chatting with you on surgery.
Thanks again!
Bunky