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eLearning Series:
Your Most Popular Exercise & Fitness Questions
Learn the right way to get into
shape...
( 50 articles
in this series )
Protect
Your Back From Injury
Oh,
my aching back!
It’s
a complaint everyone hears regularly.
The
back seems to be the prime target for
injuries and stress, and practically everyone will experience
a back injury at some point in life. You definitely need
something to tip the odds back in your favor and fortunately
there are
many exercises you can do that can help protect your back.
Maintain a regular schedule of preventative care
for the back along with your weekly workout schedule and you just
may escape
the curse of the bad back! A strong body naturally supports itself with muscles depending
on other muscles. The muscles responsible for supporting the
back are your core or abdominal muscles, which wrap around
your middle (core) and sides to help you remain upright. When
you build strength in your core, you are on your way to building
a better support system for the spine. This is why this foolproof
plan includes movements that strengthen the abdominal
muscles as well as back muscles. You will need a yoga mat to use with
all three exercises.
If
you already have trouble with your back or have experienced
an injury to the spine, do not perform these exercises without
consulting your doctor. Placing more stress on an injured spine
can aggravate the damage and create more problems. Your doctor
or chiropractor should be able to prescribe a wellness regimen
for your back and spine that heals and strengthens at the same
time. Even if you have not yet seen a medical professional
or been diagnosed with a bad back, do not perform these exercises
without the benefit of an expert opinion.
Superman! Building a Back of Steel
One of the best and most popular moves to strengthen the back
is a yoga move known colloquially as the ‘Superman.’ You will
need a thick yoga mat to kneel on.
- Begin
on your hands and knees with your head up and slowly raise
your right arm and
left leg at the same time.
- Hold
the pose for a count of ten and then slowly lower both
to your starting position.
- Repeat
with your left arm and right leg.
Do
this movement 25 times for each side for a total of fifty
movements at least once
every two days. Raising the opposite arm and leg forces
your body to balance on the remaining limbs and calls your
core
muscles into action. Stronger core (abdominal) muscles
mean a stronger back – that’s why it’s important to build
strength
in the core. To modify this move for a less flexible back,
simply extend your leg out and place your toes on the floor
to provide more support. An interesting variation on Superman is to perform it on your
bed. If you have a very soft mattress this may not work as
well for you but by performing the exercise on a slightly unstable
surface, you demand more work from your muscles and shape them
up faster. Make it a part of your morning and evening routines
and see your abs go from flab to fab!
Cat Moves
Cats are supposed to be some of the smarter animals around
and the flexibility and grace of felines certainly contributes
to this theory. Think of a cat waking up from a nap and stretching
his body. He knows his body needs the stretch to loosen and
relax muscles and joints.
- For
this exercise, begin in the same position on your yoga mat
as for the Superman.
- Lower
your head, drop your tailbone and suck your belly to your
back as you
round your spine into the letter “C.”
- Hold
the position for a count of six and then slowly lower to
your original
position.
- Repeat
the movement for three sets of 10 repetitions.
This
strengthens both the spine and the abdominal muscles, and
increases support around the back. Add a variation on this move by dropping your spine all the
way down as you release. Lift your head at the same time and
tighten your abs for a count of ten. This is known as the ‘Cow’
and also works to firm up the core and provide more care for
the spine.
Deadly Cobra for Strong Backs The final move assists with building and strengthening the
same muscles as the Superman and Cat with a little more focus
on creating more flexibility in the spine.
- Begin
by lying facedown on your yoga mat.
- Place
your hands on the floor at about shoulder
height and breathe out as you press down with your
hands and lift your upper body.
- Your
head should be high
and your feet
should stay relatively close together in the back.
- Don’t
let your hands carry all the burden of holding you
up; involve
your core muscles in the job, too.
- Hold
the pose for a count of eight; then release and repeat
for
three
sets of ten repetitions.
This
is known as the Cobra pose and can work wonders for
relieving tension in the upper back and shoulders. Modifying this move by moving your hands slightly farther
up from your shoulders and lifting your body as much as is
comfortable.
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SolveYourProblem.com : 2005
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