Develop Back Strength without Gym Equipment [Follow Along Routine]
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- Опубликовано: 7 июн 2024
- If you've ever suffered back pain when hiking with a heavy pack then try out this routine. This collection of exercises is designed to strengthen small muscles in the shoulder and upper back that are often tight and weak, causing back pain whilst hiking.
What I've noticed over the years of hiking and training was that even though I seemed to have a strong muscular back that was capable of rows or pull-ups etc. It was actually the smaller muscles that I ignored that caused the issue.
I recommend repeating this routine 2-3 times through, 2-3 days a week for best results.
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Спорт
![I Swapped Cardio for Breathwork [The Oxygen Advantage]](http://i.ytimg.com/vi/9a3h1ND7U-k/mqdefault.jpg)
![Core Stability for Hikers [Follow Along]](http://i.ytimg.com/vi/j6FBqDlfoh0/mqdefault.jpg)
Lettuce know how its going for you.
Had to go outside for this one because there wasn't mushroom in my apartment.
Definitely wanna do this with someone watching so my technique is right. I don't wanna make a mis-steak.... Hehehehe
Orange you glad I'm not going to make some silly joke?
Your a very unshellfish person
I do this after yoga and it absolutely destroys me. I didn't know I had these back mussels.
I hate the gym, I just want to get stronger so I can run and hike without getting hurt. So I really like these videos with exercises just with body weight, and that I can do at home. Thanks!
Same. My fitness content is designed for you hahah. Enjoy!
Thanks, Chase. Greatly appreciate all your content.
Thanks for this routine. Awesome !
Thanks for these, they are perfect for my back as I have Scoliosis and years ago I remember some of these exercises from physical therapy. So it's a good reminder and I'll start doing them again.
Thank you ! I was just wondering how I could work my back and shoulders , first backpacking trip coming in may thanks again
As always, good information. Thanks again..
Chase, this is exactly what I needed man. Struggled with my left shoulder blade for months. Almost always in pain after a few hours with a heavy pack. Know it sound funny but I feel better even after only a couple of sessions!
Appreciate all your content. Can't see anyone else doing as much as you do for the hikers. Thank you.
Thank you! Thank you! Thank you! I was just watching your Chapter 2 of Crossing the Pyrenees and thinking 'How am I ever going to be able to hike with a pack like that?!' Can't stop thanking you for the awesome videos Chase.
I would never think that WLYT would be so difficult to do. Definitely my weak spot. I hope this will help me with my posture as well.
I also do your core strength workout and find it very useful. Thanks for a great content.
I have a big hike planned in two weeks....so I need to strengthen the back. Your video is excellent !
Thank you for this video, I'll give it a try! I have always had weak shoulders and want to make them stronger to be able to enjoy walks/hikes with a backpack more. I still have 11 weeks until my upcoming trip, so I think that will be enough time to be able to notice a difference. I couldn't really find other video's that realy focus on upper body, most focus on the lowerbody.
Such great stuff as always!
Cheers mate!
First time I’ve seen these variations. I ruck weight but definitely need more flexibility to build up those smaller muscle groups. Thanks so much for teaching us these techniques!
I’ll try these .
Those wylt are absolutely killer, great content!
Try them with a 1 kilo weight and it's brutal hahah
Hey Chase love your videos. It is helping me so much have recently fallen in love with hiking. Planning to hike Mount Cerro Cherripo Rivas Costa Rica . First mountain hike. I live in Ontario Canada. Could use all the advice you have to offer. Also love the ants you are wearing. What are they and what do you think of them?
I am newish to backpacking and found you by looking for strengthening exercises for backpackers. This is an excellent video. All of these stretches felt great and what I need since I know I am not as flexible as I should be for this activity. I will continue to do these each day. The main issue I find is my back right in the middle seems to get very sore after approx 10 km of carrying approx 9 kg of backpacking of gear. Can you suggest how to stretch or strengthen this part of my back. The only exercise equipment I have are dumbbells and of course gravity to work with. These stretches felt great for my upper back and shoulders, but what would you suggest I do for the middle portion of my back?
Nice , TY
I regularly watch the channel for all the awesome knowledge you share but I'm not gonna lie, the Aussie accent and shirtless exercise in this one kept me a little more interested in the video than usual.😍 Looking delicious! Thanks again for all invaluable information you share freely with us!
Thank you, Chase, for your very good videos. I really appriciate your detailed, honest and helpful content!
In this case I am interessed in your trousers because I am searching for a light yet versatile mountain softshell trousers. Could you tell us the brand and maybe the model? I would be very grateful.
Kind regards from Germany
You'll find them at decathlon!
I don't want to make any radish statements but this appears to be what I'm looking for in preparation to the last half of the Bibbulmun I'll be setting of on in 4 weeks 24.04.2023. My upper back and shoulders really suffer after a long day. An AARN back alleviated some of the tiredness and constant aching. This is what I've been looking for, my body is 72 years of age so getting up off the floor after exercise is problematic. Any exercises for that😅?
Thanks heaps for posting.
Wonder Bread. A fluffy white bread used to advertise "build bodies 12 ways"
I have degenerated discs on my lumbar spine. The first hike trip i took last year with abt a 9 kilo camera backpack on me led to a massive flare out; recovery took 2 weeks. Looking forward to this discussion and related advices!
Same here man, not much fun is it? You can be going great and then you step wrong and you're wrecked for a month. The thing i hate most is that there's no rhyme or reason to it. It just decides it's gonna happen!!!
@@Spacegoat92 Yeah bro. 3 things do play into it though.. eating too much sugar, lack of sleep and being too inactive but sitting around!
@@Ali_ReBORN Yeah all 3 hahaha. I'm no slob, but I'm not as active as I would like to be.
@@Spacegoat92 likewise bro, goodluck and stay healthy
Odysee does not censor. Love your content. Be a big fish in a small pond on Odysee.
What pants are those? Great vids btw!
My friend twister her ankle bad probably due to lack of strength in the peronius. I take a orange theraband and sit, put my feet together and wrap the band around my forefoot holding each end. With heels on the floor and together I force the forefeet outward so the peronius is activated. I do it with shoes on.
Hello, I wanted to expand on my question below and think maybe it deserves it's own thread, but I apologize if I should have asked it with my original questions. Just for background, when hiking with a pack that is 6 kg or more about 10km into the hike, my middle back feels a lot of fatigue. Here is my new question. How do I know if this fatigue, is caused by that part of my back not being strong enough and I am taxing the muscles beyond their current abilities, or, how do I know if the issue is just a lack of flexibility in that area and my focus should not be in increasing the strength of those muscles but focus only on making that region more flexible?
I work off the principle that unless you’re actively doing something to address it, assume that muscles will be tight and weak. It sounds like this routine will help!
How do you like these black/orange vivos? Would you use them for hiking?
Nah, I'm not a fan of this particular model.
Dude, are you filming in los Angeles. The background looks like the west San Fernando
Nah man this is Montserrat, Barcelona. I get that a lot tho hahah
I just found out that this apparently is a routine that I'm in dire need of :D Thanks mate!
By the way, the dead bug excercise & the supine floor slides are missing in the list of excercises here (timestamp) ruclips.net/video/X0wUDc2z-uc/видео.html
I'm a professional dog walker 6 years of three hours of walking 6 days a week and now I'm Effed
One DISLIKE from a rich super ultralight weekends backpacker ! And probably not in the shape lol
Dude where do you live lol that place looks like a climbers playground
Yeah it's epic. Google Montserrat Spain
Be careful when doing those exercises where you lie on your front and raise your arms. I once broke a rib doing exactly that.
Wow.
Ouch!
So hot