{"id":21850,"date":"2025-08-04T13:26:53","date_gmt":"2025-08-04T11:26:53","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=21850"},"modified":"2025-08-08T19:58:30","modified_gmt":"2025-08-08T17:58:30","slug":"strengthening-the-back-muscles-on-the-t-bow-platform","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/strengthening-the-back-muscles-on-the-t-bow-platform\/","title":{"rendered":"Strengthening the back muscles on the T-BOW\u00ae platform"},"content":{"rendered":"<ul>\n<li>Raise the head and torso into spinal extension<\/li>\n<li>Turning the arms outward activates the muscles between the shoulder blades\u2026thus achieving better posture<\/li>\n<li>Keep the head in a straight line with the spine looking down<\/li>\n<li>A slight extension of the torso is ok<\/li>\n<\/ul>\n<p><strong>Avoid:<\/strong><\/p>\n<ul>\n<li>Sudden changes or excessive arching of the lumbar spine<\/li>\n<li>Hyperextension of the head<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-21854\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2025\/08\/back-muscles-tbow.jpg\" alt=\"\" width=\"500\" height=\"277\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2025\/08\/back-muscles-tbow.jpg 672w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2025\/08\/back-muscles-tbow-300x166.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><strong>Variations:<\/strong><\/p>\n<ul>\n<li>Hands placed on the glutes<\/li>\n<li>One hand on the glute and the other abducted with the thumb pointing upward<\/li>\n<li>&#8220;Traffic cop&#8221; arms with torso lift<\/li>\n<li>From tabletop position: opposite arm leg<\/li>\n<li>and more&#8230;<\/li>\n<\/ul>\n<p>And why do we prefer to execute this exercise on the T-BOW\u00ae???<\/p>\n<p>\u25aa\ufe0fConsider the support of the hands on the lateral of the T-BOW\u00ae, to release the load on the back and\/or to force a bit its extension.<br \/>\n\u25aa\ufe0fPlace the hip higher or lower on the T-BOW\u00ae to overload more or less the lower or upper back muscles.<br \/>\n\u25aa\ufe0fThe high reactivity of he T-BOW\u00ae and its very sensitive mat helps to better feel the tactile sensations of the hip for a more precise postural adjustment.<\/p>\n<p>Photo credits Dionysis Tsipiras<br \/>\nModel Lilly Koutsandrea<\/p>\n<p>Photo shooting for AthensTrainers &amp; T-BOW\u00ae<\/p>\n<p>&nbsp;<\/p>\n<p><em>Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar &amp; Conference Lecturer, Pilates Master Trainer \u201cAthensTrainers\u00ae Ultimate Pilates System\u00ae\u201d, Member of Pilates Method Alliance (PMA), Member of European Lifestyle Medicine Organization (ELMO), DNAFit\u00ae Certified Trainer, Fascial Fitness Trainer, General Manager &amp; Owner of AthensTrainers\u00ae<\/em><\/p>\n<p><img decoding=\"async\" class=\"wp-image-9636 size-thumbnail alignleft\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/07\/varv-new-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Raise the head and torso into spinal extension Turning the arms outward activates the muscles between the shoulder blades\u2026thus achieving better posture Keep the head in a straight line with the spine looking down A slight extension of the torso is ok Avoid: Sudden changes or excessive arching of the lumbar spine Hyperextension of the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":21854,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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