Back Exercises and More
Before one performs the exercises, one needs to warm up first so that the muscles will be prepared and conditioned to take on the movements that will require them to work harder. II.) Exercise Proper Safety precaution: In any exercise, make sure you are employing the right techniques in the execution of your exercises. Always ask the help of a professional or a qualified person to guide you on how to correctly proceed with each exercise. Stretching Exercises Basic Stretching – This involves simple stretching of the different parts of the body as the back, shoulders, arms, legs, etc - to help promote flexibility. Below are some of the basic stretches: Flexion stretch – This is made whether in a standing or sitting position, by moving your chin gently towards the chest – until one feels a stretch at the back of the neck. Lateral Flexion – This is done by gently bending the neck to one side until one feels the stretch on the other side. Back Flexion Stretch – This is done while lying on your back. Pulling your knees towards your chest area, and at the same time bringing the head forward until a nice stretch is felt on the back. Other stretches – Hip and hamstring stretches will also provide one with a good level of flexibility. Yoga – This makes use of poses or postures combined with proper breathing techniques and will help strengthen one’s mind and body. Below are some poses in yoga for back relief: Downward Facing Dog – This strengthens the upper arms and back, and is known to improve upper back posture. Abdominal Twist – This promotes flexibility in the middle portion of the back and lower rib cage. This is a very good stress reliever as well. Energy Freeing Pose – This pose can relieve pain brought about by misalignment in the lower back. Stick Pose – This is known to strengthen the muscles supporting the spine – or the stick as it may be called. It tones the hips, abdominals and the back muscles. Aerobic Exercises This type of exercise is also known as cardiovascular exercise and it involves a moderate intensity workout that increases demand of oxygen by the lungs. Having this on your regimen will give you muscle endurance on your legs and will help give you the general body conditioning aspired upon. Such exercises include: Brisk Walking Swimming Stationary Biking Jogging Resistance Training for the Back Muscles This employs the use of weights in performing a specific exercise. Usually done in a gym, these exercises are done in sets with specific repetitions. With this type of exercise, one needs to start slow and start light. Increasing the intensity should be safely done by increasing the number of repetitions, instead of increasing the weight. Lat Pulldowns Pull Ups Bent over Lateral Raise Bent over Barbell Row Basic Body Exercises for General Conditioning These are common exercises that involve major muscle groups of the body. Hitting or targeting these areas, along with the back muscles during your exercise will make one, more fit and on a better level of conditioning all throughout the body. Push up Squat Abdominal Exercises Exercise Balls This has also been known as Swiss ball or physio ball exercises, and offers treatment to one’s low back pains. It also helps in preventing further and new injuries by strengthening the muscles of the back. The core body muscles that provide stability to the spine are targeted. Attaining balance on these balls during such exercise will not only make your back stronger but your abdominal muscles as well. Exercises include: Ball balance Back extension Hip extension Ab roll Note: Be careful though on the type of exercise balls you are using. Make sure this are of good quality and are safe to use during your exercise. Water Therapy Exercises This is also known as hydrotherapy or pool therapy, and makes use of water-based exercises in treating back pain. This exercise will help strengthen the muscles and promotes a well-conditioned back at that. While this is applicable to most patients, it is especially fit for those with decreased bone density, those under intense pain and those in situations where land based therapies are nearly impossible due to their more critical cases. Tai-chi This is a form of exercise that was brought by the Chinese. This is usually practiced as a healing exercise – and correspondingly, it provides relief for back pains as well. With its swift and smooth continuous movement, and a relaxed mind and body while performing it, will promote coordination, balance and stamina - too name just a few health benefits it offers. III.) Cool Down – The Last Step In the end of the exercise program, one must also cool down the muscles to bring it back gradually to normal levels. The cooling down process, like the warm up process, will help prevent injury on the muscles. |
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