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Rakul Preet suffers deadlift injury: Ways to strengthen your back muscles to prevent strain
Rakul Preet Singh recently suffered a major injury while doing deadlift in the gym. Despite suffering from a back injury, he decided to continue with his work commitments which made his injury worse. We have listed ways to strengthen your back muscles to prevent any strain and can also help you get a stronger back. read on.
Rakul Preet suffered deadlift injury: Ways to strengthen your back muscles to prevent strain (Image credit: Instagram)
Bollywood actress Rakul Preet Singh suffered a major back injury during an intense workout session on October 5. She was deadlifting 80 kg without wearing a back brace, due to which she experienced back spasms. Despite being injured he continued his workout sessions along with other work commitments which made his condition worse. He updated his followers and loved ones on his Instagram about his health and said that he has been bedridden for the last six days and is expected to recover in about a week.
Just before his birthday on October 10, the pain became severe, forcing him to undergo strict bed rest. The actress shared a health update in her Instagram story and said, “I did something very stupid, I didn’t listen to my body. I had cramps in my body; kept straining it and it turned into a big injury.”
“I have been in bed for the last six days and I think it will take about another week for me to fully recover,” he said.
Ways to strengthen your back muscles to avoid injury
To avoid any injury like Rakul, you have to take precautionary measures. Here we have listed some effective exercises through which you can strengthen your back muscles:
1. Warm-up
It is important to start your workout with warm-up. Start with 5-10 minutes of moderate cardio followed by a 5-minute dynamic stretching sequence to prepare your back for the targeted exercises.
2. Resistance Band Pull-Apart
Many people start their back workout with resistance band pull-up exercises. This exercise is simple but effective. Choose a resistance band that allows you to comfortably complete 1-2 sets of 15-20 reps.
The main movement of this exercise is scapular retraction, which means you are pulling your shoulder blades together.
3. Lat Pulldown
This exercise can be completed with a resistance band or on a machine at the gym. This exercise targets the muscles of the middle and lower back as well as the posterior deltoids, rhomboids, biceps and forearms. This is an important exercise for people who want strong back muscles.
4. Quadruple Single-Arm Dumbbell Row
This exercise takes you back to the basics of rowing, correcting a variety of problems such as over-rowing at the top of the movement and over-stretching your arm at the bottom of the movement. This exercise is recommended before completing any other rowing activity.
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