Getting spine-specific with stretching and strengthening.in Nov/Dec 2003 we established that, rather than a cause, exercise is both a preventive measure against and a treatment for lower back pain. Let's now look closer at specific stretches and exercises that promote spinal flexibility and strength. For nearly all of these exercises, body weight is all that's needed. As you become stronger and the exercises become easier, you can perform them with wrist and ankle weights. In general, do one set of 15 to 25 repetitions; this should be the most you can do. Reverse Trunk Twist. Lie on your back with your arms extended outward, palms face-down and in line with your shoulders. Bring your thighs up perpendicular to your trunk and slowly lower them alternately to each side. This exercise also strengthens the abdominal oblique muscles. Side Bend. Stand with your arms stretched overhead, hands clasped together and feet shoulder-width apart. Lean as far as possible to one side, return and then lean to the opposite side. Be sure to avoid pain here, side bending can increase a lumbar disc bulge. Weighted Side Bend. Stand with your arms alongside your body, holding a dumbbell Dumbbell An investment strategy, used mainly for bonds, where holdings are heavily concentrated in both very short and long term maturities. Notes: This is also known as a barbell, charting on a timeline gives the appearance of a barbell or dumbbell. in one hand. Your feet should again be shoulder-width apart. Bend your trunk to the dumbbell side; return to the initial position and over as far as possible to the opposite side. Repeat several times and then perform with the dumbbell in the opposite hand. Full Back Stretch. To do this stretch you need an adjustable strap secured to either a high beam high beam n. The beam of a vehicle's headlight that provides long-range illumination. Noun 1. high beam - the beam of a car's headlights that provides distant illumination or door, handles approximately chest-high. Grasp the handles so that your palms face one another, and slowly lower yourself in a squat while maintaining the normal curvature of the spine (Med.) an abnormal curving of the spine, especially in a lateral direction. See also: Curvature . This forces your latissimus dorsi la·tis·si·mus dor·si n. A muscle with origin from the spinous processes of the lower thoracic and lumbar vertebrae, the median ridge of the sacrum, and the outer lip of the iliac crest, with insertion into the humerus, with nerve supply from the and connective tissue to stretch as they hold the vertebrae Vertebrae Bones in the cervical, thoracic, and lumbar regions of the body that make up the vertebral column. Vertebrae have a central foramen (hole), and their superposition makes up the vertebral canal that encloses the spinal cord. in normal alignment. The above exercises stretch and strengthen the lower back muscles in all of their actions. To develop a "muscular corset corset, article of dress designed to support or modify the figure. Greek and Roman women sometimes wrapped broad bands about the body. In the Middle Ages a short, close-fitting, laced outer bodice or waist was worn. By the 16th cent. " around the midsection mid·sec·tion n. A middle section, especially the midriff of the body. that will hold the spine in its anatomically correct anatomically correct adj. Representing the body or a body part, especially a sex organ, in a physiologically accurate manner: an anatomically correct drawing. , safe position, it's also necessary to strengthen the abdominals in all their actions. The first exercise, the reverse trunk twist, is one of the best to strengthen the abdominal oblique rotational muscles through their full range of motion, in addition to stretching the lower back muscles. It helps to prevent excessive twisting of the shoulders when running. A second abdominal exercise Abdominal exercises are those that affect the abdominal muscles (colloquially known as the stomach muscles). Breakdowns The abdominal muscles are classified into two parts the rectus abdominus muscle and the obliques. that's highly effective is the reverse sit-up. Reverse Sit-Up. Lie on your back with your knees bent, thighs perpendicular to trunk, and arms alongside your body. Bring your feet off the floor and lift your pelvis as though trying to touch your knees to your face. Push down with your hands to assist if necessary. When this variant becomes easy, place your arms over your head and use only the abdominals to lift your pelvis. As your back gets stronger, both running and everyday living feel better. The benefits of a strong back--or, more specifically, a strong and healthy midsection--are legion. For more information on these and other exercises for the lower back, see my texts Explosive Running and Kinesiology of Exercise. You may also visit www.dryessis.com. by Michael Yessis, PhD |
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