If you have ever had a serious backache, you understand just how important your back is - even for things you think don't involve the back so much. For instance, squeezing a tennis ball involves a lot more than your hand; the latissimus dorsi and other back muscles come into play during this motion.



The latissimus dorsi, or "lats", are the large muscles down your sides - in men these produce the "triangle shape" when well defined. As an example, squeeze a tennis ball - do you feel it? You will feel a tensing of these muscles on the same side of your body as the arm used to squeeze the ball. And if you have back pain, you won't miss this!

Any sport will require strong back muscles, for speed and coordination, for balance and movement and for providing a strong 'pillar' for all the limbs to move off of.

Following are a few easy exercises which can help you improve the strength and flexibility of these key muscles. You will see the most benefits from these exercises when they are done on a firm - not hard - surface. A hard surface will cause needless discomfort to your bony parts.

Knee to Chest

While lying on your back, clasp both hands behind one thigh. Pull your thigh towards your chest slowly while ensuring that you keep your other leg flat. Flex your ankle as you do this - alternate between pointing your toe and pulling it back towards your knee while stretching your leg. Hold each position for about five seconds, switch legs and do it over again. Repeat 10 times.

Rotations

Do this one while lying back with your feet flat on the floor, knees together and raised. Extend your arms but keep them close to your body and keep your palms flat on the floor as well. Lift your feet just slightly off the ground and by moving your knee, rotate your torso. Move your knees a little to the left, then right. Alternate the exercise by crossing your arms over your chest, then repeat.

Over time, as you become more flexible and build strength, you can increase the range of motion. Ultimately, you should be able to touch your knee to the floor.

Pelvic Press

While lying on your back, knees raised and feet on the floor, push the small of your back into the floor - you should feel your lower abdomen tense. Do this exercise with your feet together, then apart. Hold each press for about five seconds while continuing to breathe normally.

Pelvic Lift

Again, lie on your back with feet flat on the ground, knees raised. Cross your arms over your chest and legs and knees together. Raise your buttocks slightly off the floor and hold this position for five seconds. Lower them slowly back to the floor, count to two and repeat. Breathe slowly and normally while doing this exercise.

Dog Stretches

On all fours, raise your head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg, as near parallel to the floor as you can. Hold 3 seconds, then put the leg back into starting position. (If this produces back, hip, or leg pain stop immediately.)

Repeat this exercise with the other leg. You can mix it up by extending your leg with toe pointed, then flex your ankle in a perpendicular direction to the leg; hold this position for two seconds, then repeat. You should do ten reps of this exercise for each leg.

If you experience pain while doing these exercises, discontinue immediately. While some mild discomfort is normal, pain is not and you should talk to your doctor if this occurs.