Our resident fitness guru has some more tidbits to share. Stay tuned next week for our next business entry.
We can be so focused on getting a flat, tight tummy that we crunch, crunch, and crunch all the time! Focusing on only your abdominals can put your back at risk. Strengthening the back- particularly the lower back- will help you prevent injury, perform everyday tasks without pain and age gracefully. There are many exercises out there for strengthening the lower back. To list them all for you would be an overdose of information. Therefore, I have listed my three favorites. See below.
Also remember….another key element to protect and strengthen your back is to work all the supporting muscles as well. These include the lats, upper back, abdominals and transverse abs (obliques). Exercises like dumbbell rows, reverse fly’s and pullovers work the supporting back muscles.
- Begin on your hands and knees. Simultaneously raise your right arm and left leg until they are parallel to the ground. Hold for 2 seconds and come slowly back to starting position. Repeat with left arm and right leg, alternating 10 times.
- Lie facedown; arms extended overhead, palms on floor. Simultaneously raise arms and legs a few inches off the floor. Hold for 10 seconds and return to start. Repeat 10 times.
- Lie flat on your back. Hug your knees to your chest and at the same time, bring your chin to your chest. Hold for 2 seconds and repeat 10 times.
Strong lower back muscles and abdominals work together to maintain a pain-free and healthy back. Theses exercises will help strengthen the muscles of the lower back. It is important to start slowly and increase levels gradually.
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