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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #23, 2008 —
Get your Back on Track
(Please click here to view the video that accompanies this fit tip!)
Four out of five people suffer from back pain at some time in their life. For women, this can be due to poor posture, wearing high heels, pregnancy and even large breasts! A healthy back is essential. Why? Your back is the antagonist to your abs. The stronger your back, the more it helps to not only support your abs, but also your spine and your posture. A strong healthy back is the foundation for a strong healthy body.
All moves stem from your core. Your core, similar to an apple core, encompasses the muscles that surround the middle of your body; your abs and your back. Therefore, a strong healthy back aids in strengthening your abs and the rest of your body.
In order to help get your back on track, I recommend you use a stability ball, as it helps to strengthen your body from the inside out. Stability balls come in a variety of sizes. Depending on your height, a 55 cm or a 65 cm size ball should be sufficient.
Here are three exercises you can do at home! (If you have any issues with your back, especially disc issues, please be sure to consult with your doctor before doing these or any other back exercises.)
- Love your ball! Lie down with your belly on the stability ball. Curve your back around your ball, allowing your legs to also hug the ball. You will feel your back relax and lengthen in this position. Hold for 20-30 seconds and repeat 3-5 times.
- Opposites attract. Keep your belly on the ball as you roll your body forward. Place your hands on the floor directly under your shoulders. Allow your toes to touch the floor, keeping your back aligned in a straight line. Lift your right arm from your shoulder and your left leg from the hip at the same time, just to the height that maintains alignment with your back, hips and shoulders. Focus on lengthening rather than lifting your arm or your leg. Then reverse other side; lift your left arm and your right leg.. Repeat 8-15 times as long you do not experience any back discomfort.
- Bootie Raise. You will not only build a stronger back, you will also build a better bootie! From the second position above, roll forward even more so that your elbows are close to or on the floor. Allow your thighs to "hug" your ball. Click your heels together three times, just like "Dorothy," (I’m kidding!) to help externally rotate your legs from your hips. The secret for this exercise is to keep your buttocks at the top or peak of the ball. Gently elevate your heels and legs, then gently lower your legs so that they re-hug your ball. Repeat 8-15 times.
Get your back on track to keep your back and body healthy!
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
You Go Girl!
Resources:
www.LynneBricks.com
www.healthandage.com/public/article/3304/Large-Breats-and-Back-Pain
www.planetc1.com/chiropractic-articles/pregnancy-chiropractic.html
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