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You have several muscles in the body and keeping them flexible and in good shape is important for your good health. Here are a few ways you can exercise these muscles without having to join a boxing gym or anything that is strenuous.

1. Lat Row Pulls

There are large muscles located below your arms that look or act like a set of wings. These are known as lats. To do Lat row pulls, you need to bend 90 degrees forward at the waist, and then slightly bend your knees.
After that, pick some weight and pull it toward your chest. As you do this, you should let your elbow go as far back as possible, all this while, your neck and torso should be straight.

2. Lower Back Flies

While lying on your stomach with your palms over your ears, lift your chest high using your lower back as a pivot. You can also try to lift the legs as well spreading your arms like a flying man.

3. Tri - Trap Push

You will need a dumbbell that is a bit heavy for you. With your elbows bent, you should hold the dumbbell using two hands behind your head leaving the other end hanging. While opening your arms widely, you should push the dumbbell over your head. Get to your starting position and do it repeatedly. This exercise helps you with your triceps and upper back muscles.

4. Pull Ups

This type of exercise has been generally accepted as the most successful and the most difficult upper back exercises. To do this, you need to get a bar that is chin high and grab it. Your palms can either face you or away. Then pull yourself up and let yourself slowly drop. It is good practice to cross your feet over each other during your upward motion to prevent swinging.

5. Push Ups

Even though generally considered an exercise for the chest, Push Ups can still help with your back exercise. First, lock your knees and extend your legs. Your hands and shoulders should be spread apart. Care should be taken to make sure that your back is not arched.
Then go down until your chest and chin are as close to the floor as possible. You can make the exercise work better for you by placing weights on your back or having someone not so heavy sit or lie on your back to offer resistance as you come up.

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