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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #26, 2008 —
Beach Chair Back Builders
(Please click here to view the video that accompanies this fit tip!)
It may time to relax and unwind in the summer, summer time, but that does not mean you should not continue your healthy active lifestyle routine. Healthy activities can even "fit" into your vacation lifestyle as well! Fitting fitness into your life simply means adapting meaningful movements into your life. Beach chair back builders can do just that!
Lie prone (on your belly) on your beach chair/ lounge chair. Allow your feet to hang off the end.
Back Builder #1: Back Extension. Gently lift your torso off the chair. Engage your shoulders up, back and down. Keep your core and glutes tight. Read a book, magazine or work on tanning your backside (with appropriate sunscreen, of course!) while holding this position for approx 30 -60 seconds or whatever feels most comfortable for you. Most physical therapists and chiropractors recommend back extension on a daily basis.
Back Builder #2: Upper Body Extension Option 1. Place your hands under your shoulders. Place your elbows next to your ribs. Extend the back by lengthening and lifting through the crown of the head. Keep your core and glutes tight as you lengthen your toes away from your hips. Hold for 5-10 seconds. Perform 10-12 repetitions.
Back Builder #3: Upper Body Extension Option 2: Lying on your belly, raise your arms overhead. Perform the upper body extension just as in Back Builder #2. If this is too challenging, only raise one arm overhead.
Back Builder #4: Upper Body Extension Option 3: Perform the same movement with both hands behind your head. This is a very advanced move.
Back Builder #5: Land of Opposites: Lying on your belly, extend your right arm overhead and place the opposite hand under your chin. Keep your back straight, your core and glutes tight. Lift your right arm from your shoulder at the same time as you lift your left leg from your hip. Go for length, not height. Hold for 3-5 seconds then gently lower down. Reverse with your left arm and your right leg. Repeat for 10 - 12 repetitions.
Building a healthy strong back, even on vacation, will help you in all aspects of your life.
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
Craig, Colleen. Pilates on the Ball. Healing Arts Press. Rochester, VT. 2001.
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