Using Weight Lifting Straps for a Bigger Back

Article by Mike Hightower

Lats like Jay Cutler. We all want ’em. A big wide lat spread that casts a shadow over the whole gym. Ahhh but how to get it, that is the question.

We all see our favorite bodybuilders walking around with straps dangling from their wrists and we realize that we too must get a set of these bad-boys so that we can look just as cool on back day right?

The problem is that without proper knowledge lifting straps can actually hinder your lat building progress. On the other hand used properly they can make back growth exponential.

The key is in realizing the weakness in lifting straps.

The weakness inherent in all lifting straps is that they allow you to lift more weight than you can hold with your grip.

“But Mike isn’t this a good thing” you say.

Can be. If used correctly. However, if it means that you are now just lifting more weight and still using improper form then you are headed for a world of hurt.

So what is the key?

The key is to use your straps to create better form. In the case of back training straps should allow you to focus all of your attention on your back muscles, and avoid to the use of your arms.

Nitty Gritty Details

The mistake that most beginning and amateur bodybuilders make is to rely on their biceps in their back training. Now a certain amount of bicep recruitment is almost unavoidable. However it should be minimized to the greatest extent possible because when the bicep is bearing the weight, the back is not.

Take wide grip pulldowns for example. Most trainees make the mistaken assumption that the key is to get the wide-grip bar down to their chin. This is not the case. the goal is to get the latissimus dorsi to contract as maximally as possible. And really this can only be done when the trainee is aware of the muscle contracting. This awareness is much harder than when doing a set of concentration curls because the trainee cannot see the back.

What must be done is to spend time doing exercises that create an environment for feeling the latissimus contraction. The bottom line best exercise for this is chin ups. That’s right… chin ups. Not pull-downs, but real grab-the-bar-and-lift-the-body-up chin ups. You see, the line of the body hanging on a bar just happens to be the perfect line to feel those lats in action.

Straps For Focus

Now for the straps that we are talking about.

When doing the chin-up you want the back muscles to be your focus and not your biceps. So slip on the straps, and curl them around your chin up bar [if it is too far off of the ground then grab a bench to attach the straps and then hang free]. Now with straps on, arch you chest as much as possible and lift your body concentrating on pulling your elbows toward your sides. As you focus on your elbows your arms should almost feel loose and unengaged. All tension should be in your lower back and on your lats.

This “elbow focus” is how you will begin to feel those lats working. And it is only possible because you have used straps to take your arms out of the equation as much as possible.

Try it, get some straps and try this elbow focus technique on your next training session. Once you feel it, and not a second sooner, then try the same technique on bent barbell rows and all varieties of other back exercises. With your new found ability to feel the lats working you will enjoy some nice back growth.

More Weight Lifting Straps Articles

Back posture exercises: strengthen your back muscles

In the era of six-pack abs, we should also pay good attention to other part of our body. In that case, how we can afford to neglect the exercises for back muscles.  When we require to do back posture exercises, then we need to understand one fact that back muscles and abdominal muscles are found to be the core muscles. And, these muscles tend to get weaker with the age, if they are not exercised properly. In that case, we need to follow complete regime for the back strengthening exercises. We should also have to consider that strong back and abdominal muscles can help in healing different types of back pain. When any kind of exercise makes our core muscles stronger, then it should become the part of an abdominal exercise or balanced program.

Different bones of the spine ensure the supporting frame for the back. At the same time, connected to this particular frame, the system of muscles and ligaments increases the strength and stability of the spine, arms and legs.

Our abdominal muscles and back muscles are found to be key components of the muscular network. And, this particular network ensures the strength in keeping the body straight. When the core muscles are found to be in poor condition, then extra stress is applied to the spine for supporting the body or back pain or back injury. In this regards, we can see the prevalence of different back strengthening exercises to support the spine, which are grouped in three categories:
Flexors (abdominal and iliopsoas muscles): use of these muscles is seen to bend and support the spine from the front. In that case, the flexors are found to control the arch of the lumbar (lower) spine, and flex. Also, it can abduct the hip.
Extensors (back and gluteal muscles): use of these muscles is seen to make the back stronger. Also, it can lift and extend the hip.
Obliques or Rotators (paraspinal (side) muscles): use of these muscles is seen in stabilizing the spine.  It also rotates the spine and helps in maintaining proper posture and spinal curvature.

We can see many benefits for the back posture exercises and they are as below:

Reduction in severity of the back pain
Improving the posture
Protecting against the injury with the means of responding to stresses efficiently
Reducing the likelihood of back pain episodes

Thus, to conclude, there are different ways to get rid of back problem, if we have adopted proper back related exercises to strengthen the back muscle.

Exercises for lower back muscle pain include the superman exercise, which is a stretch done while laying on the stomach with arms and feet outstretched, and the plank, which is a holding position on the toes and elbows. Reduce pain in the lower back through a few strengthening exercises with advice from a personal trainer in this free video on exercise and fitness.

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How to Minimize Neck Soreness, Back Ache, and Sciatica in three Quick Steps – Excess weight Loss and the Bad Back again

Article by Chris Bullock

Walk the dogs! Heck, walk the cat! Just make positive you stroll! Don’t see your stroll as physical exercise, appearance at it as an escape, personal time, time with your thoughts, time by yourself. Alter your concentrate and you will discover your walks getting more time and the neck soreness, back again ache, and sciatica, along with that nagging pounds difficulty, and the resultant depression have only walked correct out of your daily life. Baby methods out the door! Baby techniques down the stairs! Child….You know the drill.Getting practical objectives and pursuits could basically make you sense improved each and each and every action of the way. Concentrate on smaller objectives, an individual at a time, and when you attain them they will give you the extra incentive to push on to the following. Constantly redefine and relaxation your goals in conditions of your extended phrase objectives and techniques. Eventually, you will achieve more if you simply emphasis on these days.The A.A. motto of “An individual Day at a Time!” might be just the mantra to aid you by means of.There are more than 196,000,000 obese grown ups in the United States alone. That is a staggering point, specially when viewed in the context of the subsequent simple fact, that a lot more kids and youthful grown ups are obese than at any stage in our background. Ever! Of program, as we age bones drop density and muscle groups often grow to be weaker. The age-progressive factors coming into play and putting pressure on the spine are myriad. Injury due to obesity is frequently irreversible, it is definitely critical to maintain optimum human body weight and muscle tone. The previously mentioned talked about reality is but a single extra good reason for initiating and maintaining an physical exercise routine. By turning out to be, then remaining, active our musculoskeletal method will continue being wholesome. The old adage that a balanced head and a healthy body are inextricably connected is so obvious it barely requires to be stated.Cheers!Drinking water fasting body weight loss can be pretty dramatic. In the early days of a water quick, a very few pounds per day of fat reduction is common.As the quick progresses the fat loss slows.Bodyweight Loss AveragesThe common body weight loss for the to begin with week of a water swiftly is 11 pounds. For the second week it is 7 pounds and for the third week 3 lbs.Hence the typical everyday bodyweight reduction for a fast of 21 days is a pound per day.The fee of Unwanted fat reduction throughout a water rapidly is all-around two or 3 pounds per week.The rest of the water fasting excess weight reduction is water excess weight.The entire body stores water in order to dilute its toxic load. So the much more toxic a person’s entire body, the more h2o it is probable storing.As the toxins are cleaned out during a h2o quick, this water is released.The glycogen merchants of the body are depleted throughout a more time swiftly and this, collectively with the number of lbs of h2o wanted to retailer glycogen, account for a very few pounds of the bodyweight lost.This weight will come back again inside a few of days right after breaking the rapid as the glycogen outlets are replenished.

Lower back pain exercises to relieve pain in the low or lower back. These lower back pain exercises and in fact each lower back pain exercise in this clip will help back pain, relieve back pain, end back pain and even end back pain. These are rehab exercises for your lower back. The tight…
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Understanding Low Back Pain

Article by Aileen Norgell, MD

Low Back Pain in Adults

About 3 in 4 people have one or more episodes of low back pain. Most episodes soon ease and are not due to serious back problems. In most cases the usual advice is to keep active, and do normal activities as much as possible. Painkillers are helpful until the pain eases. Chronic (persistent) pain develops in some cases, and further treatment may then be needed.

Most of the lower back is made up from muscles that attach to, and surround, the spine. The spine is made up of many bones called vertebrae. The vertebrae are roughly circular and between each vertebra is a ‘disc’. The discs are made of strong rubber-like tissue which allows the spine to be fairly flexible. Strong ligaments also attach to adjacent vertebrae to give extra support and strength to the spine. The various muscles that are attached to the spine enable the spine to bend and move in various ways.

The spinal cord, which contains the nerves that come from the brain, is protected by the spine. Nerves from the spinal cord come out from between the vertebrae to take and receive messages to various parts of the body.

What are the types of low back pain?

Simple low back painThis is the most common type. About 19 in 20 cases of acute (sudden onset) low back pain are classed as ‘simple low back pain’. (It is sometimes called ‘non-specific’ low back pain.) Simple low back pain means that the pain is not due to any underlying disease that can be found. In some cases the cause may be a sprain (an over-stretch) of a ligament or muscle. In other cases the cause may be a minor problem with a disc between two vertebrae, or a minor problem with a small ‘facet’ joint between two vertebrae. However, these causes of the pain are impossible to prove by tests and so it is often impossible for a doctor to say exactly where the pain is coming from, or exactly what is causing the pain.

Sometimes a pain may develop immediately after you lift something heavy, or after an awkward twisting movement. Sometimes you can just wake up with low back pain.

Simple does not mean that the pain is mild – the pain can range from mild to very bad. Typically, the pain is in one area of the lower back, but sometimes it spreads to the buttocks or thighs. The pain is usually eased by lying down flat, and is often made worse if you move your back, cough, or sneeze. So, simple back pain is ‘mechanical’ in the sense that it varies with posture or activity.

Most bouts of simple low back pain improve quickly, usually within a week or so. In about 3 in 4 cases, the pain has either gone or has greatly eased within four weeks. In about 9 in 10 cases the pain has gone or has greatly eased within six weeks. However, once the pain has gone it is common to have further bouts of pain (recurrences) from time to time in the future. Also, it is common to have minor pains ‘on and off’ for quite some time after an initial bad bout of pain. In a small number of cases the pain persists for several months or longer (chronic back pain).

Nerve root painThis occurs in less than 1 in 20 cases. This means that a nerve coming from the spinal cord is irritated or pressed on. (This is often referred to as a ‘trapped nerve’.) You feel pain along the course of the nerve. Therefore, you may feel pain down a leg to the calf or foot, and the pain in the leg or foot is often worse than the pain in the back. A common example is ‘sciatica’. This is where a main nerve to the leg, the sciatic nerve, is irritated or pressed on.

Nerve root pain can range in severity from mild to very bad. Like with simple low back pain, nerve root pain is often eased by lying down flat, and is often made worse if you move your back, cough, or sneeze. The irritation or pressure on the nerve may also cause pins and needles, numbness or weakness in part of a buttock, leg or foot.

The cause of the irritation or pressure on a nerve may be due to inflammation caused by a ligament or muscle sprain. A ‘slipped disc’ is another well known cause. (A disc does not actually ‘slip’. What happens is that part of the inner softer part of the disc bulges out (prolapses) through a weakness in the outer harder part of the disc. The prolapsed part of the disc can press on a nerve nearby. Other less common conditions can press on a nerve to cause nerve root pain.

Less common causes of low back painArthritis (inflammation of the joints) of the spine sometimes causes back pain. Osteoarthritis is the common form or arthritis and usually occurs in older people. Ankylosing spondylitis is another form of arthritis that can occur in young adults and causes pain and stiffness in the lower back. Rheumatoid arthritis may affect the spine, but you are likely to have other joints affected too.

Various uncommon bone disorders, tumors, infections, and pressure from structures near to the spine occasionally cause back pain. (Less than 1 in 100 cases of low back pain.)

How can I tell what type of back pain I have?

Most cases of low back pain that develop suddenly (acutely) are due to simple low back pain. Many people just ‘get on with it’ and treat it themselves – and indeed most get better quickly. However, if in doubt, see your doctor for a check-over and advice.

As a general guide, if any of the following occur then it may indicate that it may not be simple low back pain, and there may be a more serious underlying cause such as a nerve root problem, or another disorder. Therefore, tell a doctor if you have any of the following.

* The pain first develops under the age of 20 years or over the age of 55 years. * Constant back pain that is not eased by lying down or resting. * Pain travels to the chest, or is higher in the back behind the chest. * If the pain developed gradually, and slowly gets worse and worse over days or weeks. (Most cases of simple low back pain occur acutely, that is, suddenly.) * In addition to back pain, you have: o Weakness of any muscles in a leg or foot. o Numbness (lack of feeling) in part or parts of a buttock, around the anus, or in a leg or foot. o Problems with your bladder or bowels such as not being able to pass urine or loss of control (incontinence). o Weight loss, fever, or if you feel generally unwell. o Recent history of violent trauma or injury to the back. o You have or have had a cancer of any part of the body. o You have taken steroid tablets for more than a few months. o If you have a poor immune system. For example, if you are on chemotherapy or have HIV/AIDS. * If you are unsure about any symptom.

Cauda equina syndrome – rare, but an emergencyCauda equina syndrome is a particularly serious type of nerve root problem. This is a rare disorder where the nerves at the very bottom of the spinal cord are pressed on. This syndrome can cause low back pain plus: problems with bowel and bladder function (usually unable to pass urine), numbness in the ‘saddle’ area (around the anus), and weakness in one or both legs. This syndrome needs urgent treatment to preserve the nerves to the bladder and bowel from becoming permanently damaged. See a doctor immediately if you develop these symptoms.

Do I need any tests?

Your doctor will normally be able to diagnose simple low back pain or nerve root pain from the description of the pain, and by examining you. In most cases, no tests are needed. For example, x-rays or scans of the back are not helpful and do not show anything abnormal if you have simple low back pain. Also, if you have sudden onset nerve root pain, and symptoms begin to improve over the next few weeks, then no tests are needed.

Tests such as x-rays or scans may be advised if nerve root pain persists or is severe, or if another serious cause of the pain is suspected.

What are the treatments for simple low back pain?

The following advice and treatment is commonly given for a sudden ‘acute’ bout of simple low back pain. Most people recover quickly.

Initially, rest if the pain is severe, then when you are able,exercise and keep going.Continue with normal activities as far as possible. This may not be possible at first if the pain is very bad. However, move around as soon as possible, and get back into normal activities as soon as you are able. As a rule, don’t do anything that causes a lot of pain. However, you will have to accept some discomfort when you are trying to keep active. Setting a new goal each day may be a good idea. For example, walking around the house on one day, a walk around the block the next, etc.

In the past, advice had been to rest until the pain eases. It is now known that this was wrong. You are likely to recover more quickly and are less likely to develop chronic (persistent) back pain if you keep active when you have back pain rather than rest a lot. Also, sleep in the most naturally comfortable position on whatever is the most comfortable surface. (Advice given in the past used to be to sleep on a firm mattress. However, there is no evidence to say that a firm mattress is better than any other type of mattress for people with low back pain.)

MedicationIf you need painkillers, it is best to take them regularly. This is better than taking them ‘now and again’ just when the pain is very bad. If you take them regularly the pain is more likely to be eased for much of the time and enable you to exercise and keep active.

* Acetaminophen is often sufficient if you take it regularly at full strength. * Anti-inflammatory painkillers. Some people find that these work better than acetaminophen. They include ibuprofen which you can buy at pharmacies or get on prescription. Other types such as diclofenac or high dose naproxen need a prescription. Some people with asthma, high blood pressure, kidney failure, or heart failure may not be able to take anti-inflammatories. * A stronger painkiller such as codeine is an option if anti-inflammatories do not suit you, or do not work well. Codeine is often taken in addition to acetaminophen. Constipation is a common side-effect from codeine. This may make back pain worse if you need to strain to go to the toilet. To prevent constipation, have lots to drink and eat foods with plenty of fiber. * A muscle relaxant is sometimes prescribed for a few days if the back muscles become very tense and make the pain worse.

Physical treatmentsSome people visit a physiotherapist, chiropractor, or osteopath for manipulation and/or other physical treatments. It is debatable whether physical treatments would help all people with acute simple low back pain. However, physical treatments provide some short-term comfort and hasten recovery in some cases.

Other treatmentsTreatment may vary, and the situation should be reviewed by a doctor if the pain becomes worse, or if the pain persists beyond 4-6 weeks, or if symptoms change. Other pain relieving techniques may be tried if the pain becomes chronic (persistent).

What are the treatments for back pain other than simple back pain?

Nerve root painIn many cases, the treatment is the same as that described above for simple low back pain. Nerve root pain often eases and resolves over a few weeks. Physical treatments such as spinal manipulation may provide some short-term comfort and hasten recovery in some cases. Some people with persistent back pain that is caused by prolapsed disc pressing on a nerve may benefit from an operation.

Other causes of back painTreatments depend on the underlying cause. For example, pain caused by types of arthritis may be treated by various anti-arthritis medicines.

Can further bouts of back pain be prevented?

Evidence suggests that the best way to prevent bouts of low back pain is simply to keep active, and to exercise regularly. This means general fitness exercise such as walking, running, swimming etc. There is no firm evidence to say that any particular ‘back strengthening’ exercises are more useful than simply keeping fit and active. It is also sensible to be ‘back aware’. For example, do not lift objects when you are in an awkward twisting posture.

In summary – some points to remember

* Acute low back pain is usually not a serious condition – even if the pain is bad. * Most people recover quickly – often within a week or so. * Stay as active as possible and return to normal activities as soon as possible, including work. People with back pain who get active, and back to normal activities as soon as possible (including work) are likely to recover more quickly and are less likely to develop chronic (persistent) back pain compared to those who rest and do little exercise. * If the pain is very bad, you may have to rest in bed for a day or so – but get active as soon as possible. Begin slowly and be cautious. Bed rest does not promote recovery. You need to get your muscles going again rather than let them stiffen up by resting. * You may have to put up with some pain while initiating normal activities. * Painkillers taken regularly will ease pain while you are getting back to normal activities. * See a doctor if the pain gets worse, or persists more than 4-6 weeks, or if you develop any worrying symptoms (which are listed above).

Leg Strength Training Can Destroy Your Lower Back

Article by Rivak Hoffman BS

Lower back injuries, specifically the region of the lumbar spine is an area that is easily susceptible to disc compression, nerve root impingement and facet syndrome. When performing exercises from the vertical position it is imperative to keep the spine C-1 to S-1 in a straight non rounded posture. This can often become difficult if you suffer from excessively tight calve, hamstring and gluteal muscle. The end result is “butt winking”, a thoracic rounding and/or an anterior pelvic tilt greater than 15 degrees. The end result is extreme focal points of pressure which can squeeze the intervetebral disc’s out of alignment, often a posteriorly. Moreover, between each vertebrae, facets which are the bony wing-like structures which run up and down the vertebral column often impale soft inter-cavernous tissue. The end result in an acute very painful, debilitating, inflammatory response which can keep you flat on your back and out of the gym.

To reduce the likelihood of one of these injuries, leg specific stretching routines must be performed before during and after an aggressive leg workout. The culprit muscles which must be stretched are the quadriceps,gluteals, hamstrings, hip flexors and the two muscles of the calve known as the gastrocnemius and soleus. It is also beneficial to perform a mild core workout to encourage spine stability.

If you make a contentious effort to bring these muscle groups back to their acceptable resting length, then you will stay pain free. (remember strength training makes muscles condense and often inflexible) I have worked with numerous very lean athletes who are exponentially more powerful than the average man. It is not unusual to see a cyclical pattern of injuries when the athlete omits the critically important between set stretches. I myself have suffered from numerous lower back injuries due to lack of leg inflexibility.

It is VERY important to understand your bodies deficiencies in terms of strength and inflexibility. It is important for the athletic trainer / fitness specialist to take baseline measurements of all the leg angles of flexibility in all planes. Every 4-6 weeks re-evaluate for improvement.

A well designed leg conditioning program must be built around a safe and bio mechanically sound exercise prescription. Unfortunately not all fitness specialists are built the same and some therefore ignore the medical and potential injury effects of poor exercise design.

Somagenesis health and fitness trainers have strong foundations in medical anatomy physiology and application. For more information on how to create the perfect leg conditioning and flexibility prescription, contact us as<html>http:www.somagenesis.com&lt;html> or call 760-271-3064.

Basic Exercises For Back Pain

Article by Bang L.

Back pain can be a very discomforting and even painful experience. This is why it is very important that you take the necessary steps to treat it and even avoid getting back pain in the first place. In order to help you with this matter, here are some basic exercises that can help improve your back muscles and guarantee that the chances of getting the pain in your back is going to be minimized. If you follow the exercises outlined in this article, you will be able to definitely avoid getting back pain due to very strong back muscles. Here are some basic exercises for back pain.

Sit-ups – this exercise is not only used to develop abdominal muscles and achieve the popularly aspired for “six pack”. Sit-ups are also able to improve the back muscles. This is because the muscles required to perform a proper sit-up includes both the abdominal and back muscles. These muscles are also the same muscles that strengthens ones core. Sit-ups strengthens the core of you body which in turn, properly and safely supports your back. This means that with regular sit-ups, you can be able to avoid various popular causes of back pain.

Back stretches – aside from weak muscles, back pain is also caused by over strained or over extended muscles. Over stretching makes your muscles strain too much to the point that it can reach maximum elasticity and cause pain. If you are about to perform any strenuous activity, you need to make sure that you stretch your back properly. In order to do this, you need to perform proper back stretching exercises like the back flexion stretch, side stretch, back extension McKenzie and the TFL stretches.

Weighted back exercises – this is a very effective way to really strengthen your back muscles. The weight that you add in your exercises can make your back muscles stronger after regularly exercising with them. The most popular weight equipment to use in weighted back exercises are dumbbells because they are very convenient. With dumbbells, you can do exercises like dumbbell rows, dumbbell pullovers, reverse flies and lateral raises. Aside from dumbbells, you can also use barbells as well as elastic bands as part of your exercises.

These are just some of the examples of exercises for back pain that you can incorporate in your daily exercise regimen in order to strengthen your back and avoid getting back pain. In order to do this properly, you need to see to it that you gradually ease into it by first doing a few repetitions and a few sets and then slowly adding more as you become more adept and stronger. You need to make sure that you do not overwork yourself with these exercises as it might cause back pain for you. This is something that you are avoiding in the first place.

CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Here are the best ways to train your back at home with dumbbells. You can’t neglect training the upper back because it is one of the hot zones of fat burning in your body. Since there is so much muscle mass found in your upper back, you can really burn a lot of calories by training that area. However, a lot of people have problems training that area at home because they dont have access to a chin-up bar or an adjustable bar where they can do inverted bodyweight rows lying on the ground. So, this leaves us with a bench, dumbbells, and a ball. Fortunately, there are still quite a few different exercises we can do that will add variation to our workouts and help us enjoy them a lot more. The first exercise is the Dumbbell Pullover and it is going to train your abs, chest, and your lats. This exercise is a classic Arnold Era exercise. However, it is important to be conservative when performing this one, as you can really injure yourself if you try to do too much weight. There are a couple of different ways to do this exercise. One way is to do it lying regularly on a bench. Hold the dumbbell over your chest with a slight bend in your arms, and lowering the DB back over your head. You will begin to feel a stretch and using your lats, pull the DB back up over your chest. As the DB gets closer to your chest, then the chest muscles begin to do most of the work. An alternative method of performing the DB Pullover is lying …
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Relieve Back Pain Core Strength Training

Article by Leena Marcos

There are several methods that can relieve back pains. The most beneficial method to both general health and back pain alike is core strength training. Since core strength training involves physical activity, it is a natural way to improve the way your body carries itself. Back pain problems are usually the cause of improper posture which in turn disrupts the alignment of the spinal bones.

Core strength training as its name implies involves specific training that strengthens the core of the human body that is the muscles that are responsible for holding the body upright. The core is that area of the body that starts from the limbs and ends below the chest. This includes mainly the glutei and abdominal muscles.

Having strong abdominal muscles is a key element in the support of the back structure as it holds the back in a way that it assumes a better posture. This benefit mainly derives from the fact that strong abdominal muscles prevent excessive pressure from becoming the sole responsibility of the back muscle and nerves. Consequently, instead of succumbing to the enormous pressure caused by a weak core system, the back muscles will be better equipped to erect the body in a comfortable position without damaging the spine, thereby preventing back pains. Exercising the gluteus area will ensure the core system of the body is stable. Therefore, exercising this area is necessary for a fully functioning core system. This article is not written by or checked for accuracy by a medical doctor. Please consult with your physician for treatment options.

There are various core strength training techniques that a person suffering from back pain can easily adapt to their lifestyles. These include, sits ups, crunches, Pilates and yoga among others. A few seconds of knee to chest exercises a day are one of the simplest exercises that people can do from home. Lying on the floor pull your knee towards your chest, hold for 5 seconds and release. Do the same on the other knee. Repeat for a number of times. This exercise helps to relax the spine disc and thus releases the nerves of the back from the unnecessary pressure which is caused by the closing of the spine disc.

Core strength training is a proven efficient method that generates long term benefits as opposed to temporary back pain relieve when treating the pain with over the counter painkiller medicine. Moreover, core strength training is a cheap equipment free therapy as it mostly depends on using the weight of your body.

This article is not written by or checked for accuracy by a medical doctor. Please consult with your physician for treatment options.

Back Pain Stretching Exercises – 3 Easy Back Exercises You Can Do at Home

When it comes to back pain stretching exercises I can speak from experience. Having herniated discs in my back twice and chose the option both times to heal naturally without surgery, I have come to compile a very good list of back stretching exercises that can help you get rid of a pain by simply implementing a few easy back exercises that only take a few minutes of your time.  

It is important to note that when you injure your back the first stages usually are inflammatory because your body is using a built in system to try to protect the injured area. Make sure before you start to do any exercising or stretching that the inflammation is gone or at least at a safe level so not to cause further injury.

#1 Leg Lift to Stretch Lower Back Muscles

 This stretch consists of lying flat on your back with legs straight out in front of you on the floor.

Keeping your leg as straight at possible slowly raise one leg at a time with hands clenched behind your knee and raise it as far as possible. Make sure you give it a good stretch and hold it for 30 seconds. Slowly lower it and repeat with the opposite leg. Repeat for three times for each leg.

 #2 Arm Stretch for Lower Back

 Start this back exercise by getting on your hands and knees. Lower yourself as far as possible so that you are resting on your heels if possible. Slowly reach out straight out in front with your arms at far as you can to give your lower back a real good stretch. Hold for 30 seconds, then rest for 10 seconds and repeat the process 3 times.

 #3 Torso Stretch

 Very easy exercise to do while standing with your feet apart at shoulder width.

Place your hands on your hips and slowly rotate from left to right. Sometimes this exercise is called the “wash machine” so think of it in this way if you can not visualize the action. This is not a race so take your time and do this for 2 minutes and then rest for 30 seconds. Do this for 3 repetitions.

 Once you do these easy exercises your back should feel better by being stretched out. A lot of people simply do not do easy stretching exercises that could eliminate or at least help lessen the amount of back pain they suffer. Do some kind of back exercise in your daily routine and in short period of time you may notice that your back feels a lot better and do not have to take medication for relief.  

‘Muscle Confusion Myth’ – Don’t Let it Hold Back Your Bodybuilding Progress

Article by Scott Abbett

Why is it that so many myths and downright idiocies become commonplace acceptances within the bodybuilding and fitness industries? Does it stem from widespread use of anabolic steroids – resulting in general ignorance among those considered to be experts by mere exhibition of their overdeveloped musculatures? Is it perpetuated by fitness trainers who’d like nothing more than to convince their clients that there’s more esotericism to working the body than one might originally suspect? These questions might be worth contemplating if you’re one of the many people who are dissatisfied with their body improvement efforts.

Nothing could undermine those efforts more than any bodybuilding principle that holds the same level of erroneousness as the “muscle confusion myth.” The attempts of some to make it a credible and scientific-sounding muscle building principle go back a long way – at least forty years. And yet anyone with an inkling of understanding about the mechanics of muscle anabolism would quickly surmise that ‘muscle confusion’ is a myth at best and a well-conceived farce at worst.

In my twenty-five years of natural bodybuilding, I’ve observed that a belief in the muscle confusion myth can severely hamper progress. I’ve also noticed that adherence to a principle that runs contrarian to ‘muscle confusion’ can send bodybuilding and fitness progress skyrocketing. More about that in a few moments.

The idea behind ‘Muscle Confusion’

No doubt you’ve heard the ‘muscle confusion myth’ as the premise behind many common workout sayings:

“You’ve got to change your routine a lot or your muscles will get used to the same one and stop growing.”

“You’ve got to ‘trick’ your muscles and keep them guessing.”

“If muscle growth hits a plateau, you have to ‘shock’ the tissue in order to resume progress.”

“Changing your workout routine often will give you a better ‘pump’, which leads to more muscle growth.”

The sayings above might be completely laughable except for one thing: Like many myths and misconceptions, the ‘muscle confusion myth’ evolved out of a truism that obviously became distorted over time. Muscles CAN become “adaptive” to whatever you throw at them. However, what they become adaptive to that requires constant augmentation is the “volume load” – NOT the exercise selection or workout sequencing. So if the muscles are not ‘volume overloaded’ and adequately recuperated between those volume overload sessions (workouts), they simply stop making progress.

Key point: If only one of those two requirements is not optimal, muscle building will hit a plateau. In other words, if the muscles are hit with enough intensity during workouts yet recuperation between workouts is inadequate, muscle growth will come to a screeching halt. Conversely, if muscles aren’t hit with sufficient intensity to stimulate ‘volume overload’, progress will likewise cease to exist.

Failure to understand this basic principle of bodybuilding and fitness has led many body improvement aspirants to buy into the tenets of ‘the muscle confusion myth.’ If their progress stops, they’re told to simply “change their routine.” Yet a simple change of routine typically yields little (if anything) for the following reason:

Muscles are Incapable of being “Confused”

Sorry to be the bearer of bad news (there’s good news to follow), but muscles cannot be confused, baffled, perplexed, puzzled, or even “bewildered” in any way. That goes for the entire body (with the exception of the mind, of course) as well. Despite the claims of marketers who are looking to cash in on the rehashing of an old buzzword, we cannot “muscle confuse” our way to a better shape.

The reason: muscle is merely comprised of contractile tissue made of two proteins – actin and myosin. This makes it pretty simple stuff that’s responsive to sound principles of “precision overload” and “optimized recuperation.”

The ‘Muscle Confusion Myth’ can slow down progress

Some gym-goers and home workout enthusiasts are changing their routines on no less than a weekly basis. The rationale behind this is the chasing of that elusive evidence that their muscles are being adequately confused and that the resultant ‘muscle pump’ they perceive will be an assurance of bodybuilding progress. Sadly, they’re often slowing down their progress and wasting valuable time that could have been spent doing something better – such as simply hitting the beach and enjoying the results of effective bodybuilding.

The muscle confusion myth can slow progress by creating what I’ve termed “feedback confusion.” Whatever goals we have in our lives – whether that’s building a better body or building a beautiful house in the country, etc… whatever – we need to become sensitive to feedback in our strategies. Excessive changing of a bodybuilding or fitness routine can make meaningful feedback nearly impossible to read and interpret.

Here’s what Works better than trying to “Confuse” the Muscles

Let’s take a look at a big secret I’ve discovered from over two decades of bodybuilding experience with average genetics and absolutely no steroid use. Here it is in a nutshell:

“The workout routine needs to be somewhat rigid (once optimized) and the recuperation time between workouts needs to be flexible (even while being close to optimal).”

Most bodybuilders and workout enthusiasts do the opposite and experience lackluster results. They “mix up” their workout routines (creating ‘feedback confusion’) and nearly go into a depression if they miss a workout because they think it will result in a setback. Their rest days between workouts are rigid – as if they’ve made a pact with their muscle tissue and the tissue has agreed to recuperate in the time that’s been allotted. Evidence that this thinking is erroneous is presented every time a bodybuilder or fitness enthusiast says the following:

“I took two weeks off from my workouts and I thought I’d get weak and I came back stronger.”

Could that be because it’s the recuperation phase that’s most susceptible to variables that can change its time requirement?

My advice: Use that as your clue to success and leave the “muscle confusion myth” to those who choose to be… well – “perpetually confused.”

Getting Back Into Shape With Dietrine

From the many lifestyle related diseases which are featuring today in the world, Obesity is easily the most crucial one. It is vital not since it is spreading fast and is taking in a lot of people, but also since it triggers off a series of diseases associated with it for example heart disease, diabetes, asthma etc.Most people attempt to get over this weight problem with almost all their might, but often are not able to do so.

If you are one of these simple people and also the rigorous exercise routines and weight loss programs aren’t taking you anywhere with this, it’s perhaps time to put on some weight slashing pills. When you are at it, there could be no better product to start with than
Dietrine.If you are taking into consideration the reasons why you ought to be trying this remarkable product on, there are many. To begin with, Dietrine is really a completely all natural solution to weight reduction. As a result of this, you wouldn’t need any written prescription from any doctor to test the product in the market.

Secondly, Dietrine saves you the horror of the dreadful unwanted effects which overall health supplements have. This is so, because of the cent percent natural ingredients which form Dietrine.The strength of Dietrine carb blocker is based on the key constituent of its – Phase 2.This is a completely natural extract, which is found in kidney shaped white beans. This remarkable extract works by stopping your body from converting carbohydrates into sugar and absorbing them. Consequently, most of the sugar content in the meals are passed out of the body in the form of excreta. All of this happens, without you being required to sacrifice your longing for any particular type of food.

The particular reduction in the absorbed fat and carb content in your body post the intake of Dietrine is as high as 65 to 75 percent, as confirmed with a lot of clinical studies and researches. This gives you the freedom to incorporate carb rich foods in your diet, but still loose a considerable weight.

Another remarkable feature of Dietrine may be the swift acting nature of the product. A dosage of 1-2 pills prior to any starchy meal can function wonders in reducing weight by starting its action on an immediate basis. So if you were awaiting that single slimming supplement that could prove just right for you, Dietrine may be the ultimate choice.

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