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Unterer Rücken Übungen für zuhause & unterwegs Zum Inhalt springen Rückenschmerzen sind ein Volksleiden, leider immer öfter auch unter aktiven Sportlern. Nicht selten ist dabei der untere Rücken betroffen, wobei die Ursachen vielfältig sind. Die richtigen Übungen für den unteren Rücken können, korrekt ausgeführt, schon innerhalb kürzester Zeit Linderung der akuten Schmerzen verschaffen und mittelfristig die Rückenmuskulatur aufbauen.
Ein starker unterer Rücken bedeutet nicht nur einen schmerzfreien Alltag, sondern auch eine stabile Basis für sportliche Aktivität, bis hin zu Übungen mit hohen externen Gewichten, zum Beispiel Kreuzheben oder Kniebeugen.
Leider werden Übungen für den unteren Rücken beim Training zuhause, aber auch im Fitnessstudio, oft falsch ausgeführt oder es werden von Anfang an ineffektive Übungen gewählt.
Das muss uns nicht passieren!
Die effektivsten Übungen für den unteren Rücken ohne Geräte Die Kräftigung des Rückenstreckers gelingt auch ohne Hanteln und damit weitgehend ortsunabhängig. Auch im Urlaub oder sogar im Büro lässt sich der untere Rücken trainieren. Für mehr Abwechslung kann es allerdings sinnvoll sein, sich beizeiten ein paar Widerstandsbänder oder ähnliche Kleingeräte zuzulegen.
Bird Dog Eigenartiger Name, aber gute Übung für den unteren und oberen Anteil des Rückenstreckers , auch für Einsteiger. Benötigt wird höchstens eine Fitnessmatte.
Ein großer Vorteil des Bird Dog ist, dass sich ein Oberschenkel immer im rechten Winkel zum Körper befindet. So kann der untere Rücken nicht zu weit überstreckt werden.
Ausführung:
Startposition im Vierfüßlerstand; Hände und Knie sind genau soweit auseinander, dass der Rücken eine möglichst gerade Linie bildet. Die Bauchmuskulatur bleibt durchgehend angespannt, so dass der untere Rücken nicht durchhängt. Abwechselnd werden ein Bein und ein Arm gehoben; wichtig ist die Bewegung im Schulter- und Hüftgelenk. Versuche zunächst eine vollständige Streckung der Gliedmaßen zu erreichen, bevor du Bein und Arm über die Körperachse hebst. Achte darauf, dass sich der Körper nicht verdreht, sondern immer parallel zum Boden bleibt. Es kommt nicht auf viele Wiederholungen an: versuche die Spannung möglichst lange zu halten Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Hip Raises Hip Raises können als Vorläufer des Hip Thrust gesehen werden, verdienen hier aber durchaus eine eigene Erwähnung. Immer kann die Übung ohne Geräte praktisch überall ausgeführt werden und erzielt bei konsequent korrekter Form einen sehr guten Trainingseffekt für den unteren Rücken.
Ausführung:
Gestartet wird flach mit dem Rücken auf dem Boden liegend; spanne die Bauchmuskeln leicht an, so dass der Rücken vollständig Kontakt mit der Matte hat. Verschränke die Hände vor der Brust oder lege sie seitlich ab. Stelle die Füße auf; je weiter die Füße weg sind, desto schwerer ist die Übung. Hebe das Becken langsam so weit nach oben wie möglich; achte darauf, dass sich erst das Becken hebt und dann der Rücken. Verlagere das Gewicht auf die Ferse, nicht auf den Vorderfuß. Senke das Becken kontrolliert wieder ab, Profis können die Spannung unten halten. Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Prone Pull Der Prone Pull kann praktisch überall sofort ausgeführt werden, auch im Büro und im Hotelzimmer. Damit soll die Übung nicht verniedlicht werden: bei korrekter Ausführung werden sowohl der untere als auch der obere Anteil des Rückenstreckers ordentlich belastet.
Ausführung:
In Bauchlage werden Arme und Oberkörper weitmöglichst vom Boden abgehoben und in dieser Position gehalten. Das Kinn wandert Richtung Brustkorb um die Halswirbelsäule gerade zu halten. Aus der Streckung über Kopf werden die Arme jetzt Richtung Körpermitte gezogen, etwa so, als wenn man im Liegen das Latziehen ausführen würde. Im Gegensatz zum echten Latzug haben wir jetzt aber den Vorteil, dass der untere Rücken in der Überstreckung durchgehend unter Spannung gehalten wird. Zur Verstärkung kann auch hier wieder ein Widerstandsband eingesetzt werden. Dieses wird ganz einfach an einer Stelle in Verlängerung des Kopfes fixiert. Widerstandsbänder-Sets beinhalten manchmal auch einen Türanker, mit dem dann an jeder Tür trainiert werden kann. Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Alternating Superman Eine Variation des Superman, bei der man nicht Gefahr läuft, sich zu weit ins Hohlkreuz zu bewegen. Trainiert werden wiederum der obere und untere Anteil des Rückenstreckers, es ist aber auch der Gluteus involviert.
Ausführung:
Trainiert wird aus der liegenden Position, dieses Mal aber möglichst flach, gerne kann auch die Stirn auf ein Handtuch gelegt werden. Es ist darauf zu achten, dass sich im Folgenden nur die Arme und Beine bewegen, der Körper selbst hebt nicht ab, anders als bei dem zuvor genannten Prone Pull. Es heben sich immer ein Arm und das gegenüberliegende Bein zum Himmel, respektive zur Zimmerdecke. Dabei ist gerade bei den Beinen darauf zu achten, dass sich der gesamte Oberschenkel hebt und nicht nur das Kniegelenk angewinkelt wird. Einsteiger können die jeweils ruhende Seite ablegen. Später können Arme und Beine durchgehend in der Luft und damit unter Spannung gehalten werden. Die alternierende Bewegung kann bei Bedarf schneller ausgeführt werden. Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Plank
Die Plank ist eine isometrische Übung für den Bauch und teils Gegenstand großer Kontroversen: manche halten sie für gefährlich, anderen für überflüssig. In Wahrheit sind Planks eine sehr einfache Methode, ohne Ausrüstung zu Hause effektiv eine isometrische Übung für den unteren Rücken auszuführen. Sie werden in Fitnessstudios, im Kampfsporttraining und bei unzähligen anderen sportlichen Gelegenheiten eingesetzt. Allerdings muss man akribisch auf die Ausführung achten.
In Wahrheit sind Planks eine sehr einfache Methode, ohne Ausrüstung zu Hause effektiv eine isometrische Übung für den unteren Rücken auszuführen. Sie werden in Fitnessstudios, im Kampfsporttraining und bei unzähligen anderen sportlichen Gelegenheiten eingesetzt.
Allerdings muss man akribisch auf die Ausführung achten.
Schmerzen entstehen bei der Übung nur, wenn der Rücken durchhängt und das gilt es unbedingt zu vermeiden. Wer keinen versierten Partner hat, der das im Auge behält, sollte sich zumindest einen Spiegel organisieren.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Fortgeschrittene Sportler, die die Plank länger als zwei Minuten halten können, sollten die isometrische Übung entweder direkt im Anschluss an eine dynamische Übung machen oder eine der zahlreichen Intensivierungsmethoden nutzen.
Übungen für den unteren Rücken mit Geräten Wie gesagt, können zumindest ein paar Kleingeräte für das Training zuhause ganz sinnvoll sein. Man kann damit viel mehr variieren und die Übungen progressiv gestalten. Später kann man sich dann vielleicht ein paar größere Geräte für zuhause anschaffen.
Hyperextensions Hyperextensions sind die beste dynamische Übung für den Rückenstrecker. Wie erwähnt sollten diese über die volle Bewegungslänge, bis in die Lordose ausgeführt werden. Ein reines Hüftstrecken erfüllt nicht den notwendigen Zweck der Mobilisierung!
Der junge Mann hier macht das sehr schön vor, einschließlich Aufwärmprogramm.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Es eignen sich stabile(!) heimische Polstermöbel als Auflagefläche. Allerdings halte ich die Anschaffung eines Gymnastikballs, nicht nur für diese Übung, für empfehlenswert.
Das größte Problem beim Rückentraining zu Hause dürfte darin bestehen, eine Gelegenheit zu finden, die Füße zu stabilisieren. Wer nichts in entsprechender Höhe zur Verfügung hat, kann Widerstandsbänder an einem bodennahen Punkt befestigen und mit den Schlaufen die Füße fixieren.
Crunch Der Crunch ist das Spiegelbild der Hyperextensions und damit die beste dynamische Übung für die gerade Bauchmuskulatur . Er unterscheidet sich von Sit-ups dadurch, dass die Betonung nicht auf einer isometrischen, sondern eben auf einer dynamischen Belastung des m. rectus abdominis liegt.
Damit das gelingt, ist darauf zu achten, dass die Wirbelsäule auch tatsächlich eingerollt wird. Ziel sollte es sein, die Entfernung zwischen Brustbein und Becken zu verringern, ohne dabei mit viel Schwung zu arbeiten oder mit den Armen Zug auszuüben.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Auch für diese Übung ist ein Gymnastikball hilfreich, aber nicht zwingend notwendig.
Immer sollte darauf geachtet werden, dass sich die Lendenwirbelsäule nicht vom Untergrund abhebt, sondern, im Gegenteil, in den Boden drückt. Sollte die Übung auf dem Boden ausgeführt werden, ist eine stabile Gymnastikmatte ratsam.
Side Bends (isometrisch) Die Side Bends trainieren sowohl die schräge Bauchmuskulatur als auch die lateralen Anteile des Rückenstreckers und sind damit eine hocheffektive Übung für den unteren Rücken.
Man kann die Übung dynamisch, zum Beispiel mit Kurzhanteln , ausführen. Mindestens ebenso sinnvoll und mutmaßlich näher am Alltag sind statische Übungen. Diese kann man hervorragend mit Widerstandsbändern intensivieren.
Bei der Ausführung gilt es, höchste Stabilität in Beinen und Hüfte zu bewahren und, so ein dynamischer Teil integriert wird, die Bewegung lediglich in der Taille stattfinden zu lassen. Hier ist ein Beispiel, wie so etwas aussehen könnte.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Allerdings würde ich den dynamischen Anteil wesentlich langsamer und kontrollierter ausführen – es gibt leider kein richtig gutes Video dazu auf YouTube.
Empfehlen würde ich auch längere, statische Einheiten, in denen ein angemessener Widerstand mal 60 Sekunden durchgehend mit geradem Körper (Brust raus!) gehalten wird.
Die Position des Widerstands kann dabei ruhig in verschiedenen Sätzen variiert werden: mal direkt seitlich, mal etwas weiter vorne, mal etwas hinter dem Körper. Ist der Widerstand passend gewählt, merkt man relativ schnell die jeweilige Muskelpartie.
(Russian) Twist Für Twists gilt fast das Gleiche, wie zuvor: es sind genau die richtigen Muskeln beteiligt und auch für diese Übung für den unteren Rücken genügt ein Gummiband. Man kann Russian Twists aber natürlich auch, in Rücklage, mit Kurzhanteln durchführen.
Der Twist lässt sich dynamisch und auch statisch ausführen, beides bringt die zuvor beschriebenen Vorteile und sollte für einen starken Rücken praktiziert werden.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
Natürlich von beiden Seiten.
Wie in dem Video zu sehen ist, sollte der Zugwiderstand in dieser Position von schräg vorne kommen, so das der Zug nicht nur zur Seite, sondern auch hinter die Körperachse ausgeübt werden muss.
Die Sätze sollten auch hier eine Belastungsdauer von 30 – 60 Sekunden aufweisen, je nachdem, wie viel Zugwiderstand man halten kann, ohne von dem Band aus der Position gezogen zu werden. Leichtere Personen sollten einen geringeren Widerstand mit entsprechend längerer Belastungsdauer wählen.
Ein Wort der Warnung, Freunde der Lendenwirbelsäule! Wie eingangs beschrieben, stellt keine dieser Übungen für den unteren Rücken besonders hohe Ansprüche an die Ausrüstung zu Hause oder die Vorerfahrung des Trainierenden.
Auch der Zeitaufwand ist überschaubar: es lässt sich aus den hier vorgestellten Übungen ein abwechslungsreiches Programm zusammenstellen, dass für jede Übung nicht mehr als 10 Minuten benötigt.
Somit glaube ich, dass man schon mit einem Trainingsaufwand von weniger als einer Stunde pro Woche echte und nachhaltige Erfolge erzielen kann.
Allerdings gibt es zwei Probleme.
Das eine ist ein grundsätzliches Problem, das bei allen Übungen zu Hause (und auch in schlechten Fitnessstudios) besteht: Übungen werden mit der Zeit immer unsauberer durchgeführt.
Steht kein Fachpersonal zur Seite, können die sorgsam ausgearbeiteten Übungen schon nach wenigen Wochen deutlich anders aussehen als am Anfang. Dem ist durch ständige Aufmerksamkeit und Korrektur (Spiegel) entgegenzuwirken.
Selbst 30 Minuten in der Woche , sauber und konzentriert ausgeführt, sind besser als zwei Stunden Training mit schlechter Technik!
Das andere Problem betrifft sehr spezifisch Menschen mit Rückenbeschwerden.
Während Massesportler von ersten Erfolgen angefeuert werden noch mehr (und nicht selten zu viel) zu tun, scheint die Rückenkranken sofort die Motivation zu verlassen, sobald sie schmerzfrei sind.
Ich habe Menschen gesehen, die nach wenigen Wochen nicht mehr ins Fitnessstudio kamen, mangels Beschwerden, und nach weiteren Monaten wieder auftauchten, weil sich natürlich auch Rückenmuskeln zurückbilden.
Übungen für den unteren Rücken sind kein Sprint, sondern eine Lebensentscheidung!
Wer glaubt, nach überstandener “Krankheit” die “Medizin” wieder absetzen zu können, wird schnell eines besseren belehrt. Schon deswegen empfehle ich, das Übungsprogramm für den unteren Rücken intensiv aber zeitlich überschaubar zu halten. So lässt sich auch in stressigen Zeiten eine gewisse Routine beibehalten.