Back Exercises

Article by zareen khan

One of the causes of back pain is weak muscles in the back and/or in the abdominal area. Back exercises are a good way to prevent and/or heal back pain but if you already suffer from back pain, consult your doctor before attempting any exercise program. The idea is to use an integrated approach to back exercises: do some stretching, some strengthening and some aerobic exercises. Warming up at the beginning and cooling down at the end are absolutely necessary, and some relaxation would help too. The combination of all mentioned here, will help you heal your back with exercise.

Stretching exercises are generally important for stiffened muscles. They also help in stretching any shortened muscles to prevent further problems. One effective stretching exercise is the hamstring stretch. Though the hamstrings are leg muscles, they have an effect on the back too. Another effective set is the sit-ups. They work the muscles in the abdominal area, thus working indirectly on the back. The exercise tool getting really popular is the exercise ball. You can use it while watching TV, using the computer, reading or just relaxing. When looking for the right ball, try to find an adjustable one as the right fit will be more beneficial. It is a good idea to do a variety of stretching exercises, as they work in different combinations to provide extensive stretching of the back muscles without straining them.

A series of back strengthening exercises should only be attempted after soreness and irritation has healed. Some useful exercises include the modified sit-up. In this exercise knees are bent with feet flat on the floor. The back is kept flat and not allowed to arch, while the upper body is lifted and arms extended towards the bent knees. Leg lifts and leg raises are also good strengthening exercises. Do the exercises slowly and deliberately. Do each exercise only 5 times and repeat them twice a day. This will help prevent straining of the back.

Low impact aerobic exercise is good for healing the back. In fact, it should be part of a healthy life-style. Low impact aerobic exercises include walking, swimming, yoga and low impact workouts. Make it a point to do these regularly to have a healthy back or to heal a hurt one.

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Your Psoas Can Help Your Back Pain Part 1

Article by Glen Wood – The Yoga Teacher

If I said to you Psaos, what would you say? Unsure? That’s ok, not many would know either. For those who have already guessed it well done for those who haven’t … it’s a muscle that in my opinion is one of the most under rated muscles in the body. It is muscle that is key to structural stability.

The Psoas muscle (pronounced so-az) is an important muscle and affects every facet in your life, from your well being to how you perceive yourself and how you relate to the outside world.

Consider the Psoas a bridge from your trunk to your legs and needs to be in good shape for balanced alignment, good joint rotation and with a good range of movement. Particularly in yoga the psoas plays an important part in every exercise. Take a look at back bends, a released psoas will allow the front of the thigh to soften and lengthen, this allows the leg to move on its own being independent form the pelvis. Yoga postures are enhanced with a released psoas rather than a shortened one. So, regular practice with a psoas stretch will bring many benefits.

If you suffer from a knee injury (or strain), anxiety or from a sore back or from exhaustion, there could be a good chance that the psoas muscle is restricted and giving you extra trouble. This is a very deep, buried muscle and by regular exercise will give you freedom in many areas. Not just in physical performance but emotional health as well, bringing you new insight, openness and stability in your practice.

Developing awareness of your psoas along with improving your structural stability can bring to light other issues /fears locked in the body as physical tension on an unconscious level. In the fight or flight response (the psoas being intimately involved) the psoas can flex to prepare the powerful leg and back muscles to spring into action. With the intimacy of the psoas, being involved in basic physical and emotional response, with the psoas being tight it will continually send signals to your body telling you of danger, as this process continues the adrenal glands become exhausted and therefore putting extra stress on the immune system.

The psoas muscles are in the centre of your universe, on either side of your spine. These muscles are attached to the 12th thoracic vertebrae, moving through the pelvis to the top of the femur.

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Neck And Back Stretches Perfect For Starting Out

Article by Pat Lowe

There’s a wide array of stretching techniques that target your back and neck, many of them uncomplicated and effective. If you’re a novice attempting to relax your muscles, give these simple techniques a try.

Beginner Back Stretch: A highly effective stretch for the back is the basic back stretch. Here’s what you need to do: Standing erect, contract your abdominal muscles while you bend forward at the hips, lowering your hands to the ground. Relax the head downwards and push using the fingertips; feel the stretch in the back while you do this. Maintain this pose for 30 seconds; if you find this too difficult, build up slowly to this amount of time.

Wide Back and Shoulder Stretch: This move should follow right after the basic back stretch. With your hands remaining on the ground, place your feet wide apart and position your arms inside your legs. Lift your hands off the floor and wrap your arms around the back of your calves, then grasp your ankles. Pull gently with the hands, thus opening up the shoulders and stretching the upper back. Maintain this pose for around 30 seconds.

The Shoulder Roll: Shoulder rolls are the simplest stretches that can be done. Either sitting or standing upright, rotate your shoulders upwards, backwards, down then forward. Begin with small circles and work up to a larger movement. Do 10 circles in the backwards direction, then reverse direction and do 10 repetitions going forward.

As well, you need to be sure that you avoid movements and actions that could cause back and neck pain. Good posture is critical. And you will need to be particularly cautious whenever you’re lifting a heavy item. You will need to bend down, then use your legs instead of your back to carry the load while you lift.

The way you sleep at night also has an effect on the pain you are feeling in your neck and back. A properly supportive pillow and mattress are essential, and keep the temperature set just right to ensure that you don’t have a restless sleep. By doing a few easy stretches before you go to bed at night, you’ll loosen up your muscles and have a sound sleep.

Good Yoga Exercises for Back Pain Treatments

Folks who endure lower back pain usually include yoga into their treatment program. Actually, Yoga exercise is actually great for pain’s curing. Normally, there’s no question that practicing Yoga exercises in a regularly basis can minimize your back pain; if you are lucky enough, your low back pain will probably be eased thoroughly. Here are several encouraged yoga exercises you may as well to follow.

Cat Stretch

Kneel with your arms on to the ground, your fingers apart and your back straight across. Ensure that you keep the hands and your shoulders are in one line, and the same as your knees and hips. Make head relaxed as well as toward the ground. At this moment, breathe steady. But while exhale, arch your back to the ceiling, push your own chin towards your own chest and tuck your tailbone in.

Do to maintain this specific pose for several breaths and next back to the first position. 2 or 3 reps per time are advisable.

Palm Tree

Begin from your feet using your hands lying by your sides. Target all of your bodyweight in your two feet. Raise the arms above head and cross your fingers. Maintain your hands move along with your palms forward the ceiling. Raise your hands on top of your head and bend your head steadily. Extend your arms to the ceiling direction as possible as you can. Now stretch or relax your entire body similar to you are being pulled up by a few heaving things. However, if it’s difficult for you to balance your foot, you can simply just stay your feet only.

Locust Posture

Lie on your own stomach with your hands by your sides.

Downward your palms using your elbows bent for some secs. Next raise your legs as high as possible only if it does not cause you discomfort. Keep this posture for a second and continue doing this for a maximum of five times. If your low back pain gets relieved after several postures, it is possible to increase your repetitions up to twelve times or more steadily. To be able to stop your muscles from strained, it is recommended to not to over-stretch your body.

Corpse Pose

Lie on your back and relax all your body. Place your hands by your sides together with your palms down. And relax your legs while turn it outward slightly. Do to bend the knees and place your feet flat on the ground if you feel pain in your back. Throughout the whole process, inhale and exhale many times gently and steadily.

www.LeeHayward.com This is a hard and heavy back workout. 1 Arm dumbbell rows for lat thickness. Weighted pull ups for lat width. And good mornings for working the lower back and spinal erectors.
Video Rating: 4 / 5

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Pain Stopping Lower Back Exercise

Article by Darvin J. Hooey

<div>Both lower back exercise and lower back relief are very frequent internet searches. Why? Because many people suffer from lower back pain. This article discusses some of the reasons for and some ways to avoid back pain.</div><span style=”font-size: medium;”>What’s the Cause and Solution?</span>

There are two sides to the coin called lower back pain, two main culprits. The first cause is simply the amount of wear and tear the lower back goes through on a regular basis. Sitting or standing, the lower back is under constant strain. If you then add overuse to the mix, it’s amazing to me that more people aren’t plagued by lower back pain! Lack of lower back exercise is the second main cause. Of course, there may be a medical reason for your back pain, but the focus here will be the two causes you can realistically do something to avoid.

What can you do to avoid the first cause? You can decrease the strain on your lower back by placing less pressure on it and using it more appropriately. This means paying more attention to your posture! This is critical when you are lifting, standing or sitting. When standing a natural curve forward should exist in your lower back. It’s also critical to wear shoes with sufficient arch support. Lower back exercise will help with maintaining the proper curve, but if this doesn’t come natural to you, you will have to make a conscious effort to maintain this curve. When sitting, a good ergonomic chair is crucial! Most importantly, your chair should provide sufficient support for your lower back, to prevent it from curving the wrong way. When lifting, do NOT bend at your waist. Not bending at the waist forces your legs to do the work, rather than putting the strain on your back! Aviding the second main cause is simple… get more lower back exercise! These exercises will help you stretch and strengthen your lower back muscles, which can help with existing pain and help prevent future issues.

<span style=”font-size: medium;”>Which Exercises Should I Do?</span>

Both strengthening and stretching are important to avoiding lower back injuries. Let’s address the strengthening issue first. There are quite a few exercises that work best with free weights or gym type machines or equipment. I personally prefer at home workouts, mostly without weights. However, I know that some of you still insist on going to the a health club, so here are a few select lower back exercises you can ask about at the health club the next time you’re there:

DeadliftMachine Back ExtensionsExercise Ball Lower Back ExtensionsThere are others that draw on the lower back to a degree, but these target the lower back almost exclusively. Therefore, you should start off with little to no weight when doing the first two exercises.

As far as stretching goes, there are plenty of basic and fad stretches you can do out there, but the most effective method I’ve found is centuries old! This method is called yoga. In my opinion, it is the best lower back exercise out there! Put simply, the series of poses that yoga consists of, safely stretch not only the lower back and other the rest of your muscles, but it also stretches your ligaments and tendons too. New students have reported increases in flexibility of more than 35% in as little as eight weeks!

I am not a doctor, but these exercises have made a world of difference for me…

Back extension / Hyperextension ( lower back exercises ): this exercise is vital to strengthen the muscles of the lower back, the lumbar muscles. The back muscles are antagonists of the abdominal muscles, for these reasons we recommend to train in proportion to the abdominal muscles is that the back muscles. (electronic translation of the text) www.passion4profession.net P4P is asking all of its subscribers for help to continue producing increasingly high-quality multimedia content, thus providing ever-more useful services that are completely free. How can you help P4P? In just 4 simple ways: 1.Vote for the video by clicking “Like” 2.Add at least one comment 3.Add the video to your favorites 4.Share the video on Facebook/Twitter

Is Low Back Pain Inevitable? Tips On how to Avoid this Common Ailment

Article by Eric Comforth

Low back pain is experienced at some time by most people, but can be lessened or avoided with lifestyle changes.

It is quite likely that you may experience low back pain at some point in your life. In most cases, low back pain is not a long term condition and goes away with rest and basic home treatments. However, it’s estimated that from fifteen to thirty percent of Americans suffer with chronic low back pain, disabling more people than heart disease or cancer.

One of the most common causes of low back pain is overuse of your muscles. This may occur from lifting something heavy or from doing some kind of hard work you don’t normally do. These types of minor back injuries can usually be handled at home without a doctor’s intervention. The best way to get low back pain relief is to rest the affected muscles for a couple of days. Lying on a heating pad or applying a hot pack of some sort is also an excellent low back pain treatment.

Most low back pain will go away within a few days, although a few weeks is not uncommon. Stay as active as possible and take ibuprofen or paracetamol. You can return to your normal activities before you are completely pain free, as long as these activities don’t put a strain on your back. The main thing to avoid is further weakening your core muscles as this will make you more prone to future injuries.

Any low back pain that lasts longer than twelve weeks is referred to as chronic low back pain. Chronic pain can be attributed to many causes. Sometimes it’s caused by repeatedly performing movements that are not good for your back. It may result from an injury or accident. In other cases, chronic low back pain is a signal of more serious illnesses or degenerative diseases.

Almost all of the causes of low back pain can be prevented with lifestyle changes and attention to your posture. Poor sleeping positions may lead to low back pain. Obesity or weight gain during pregnancy may cause stress on your lower back. Even seemingly unrelated conditions like smoking, stress and depression can result in minor low back pain. It’s been proven that smoking reduces blood flow to your lower spine and causes disc degeneration.

Low back pain affects men and women equally. As you might suspect, back pain becomes more prevalent as people age. Most degenerative joint diseases are due to aging more than any other factor. In the past, low back pain among pre-teens was rare, but the introduction of backpacks and heavy schoolbooks have contributed to an increase in the number of children reporting problems with low back pain. School children can lower their risk of developing low back pain by not carrying all of their books every day and by wearing their backpack on both shoulders, balancing the weight evenly.

The best low back pain exercise involves gently stretching the muscles of your lower back, especially before you begin any exercise or exertion. Try to keep your weight balanced when you’re standing up and avoid slouching. If you work in an office environment, make sure that your workspace is designed to reduce strain on your back. Low back pain is best avoided by maintaining an overall healthy physical condition rather than trying to concentrate specifically on back exercises.

If you haven’t experienced low back pain yet, you’re almost guaranteed to experience it in the future. By understanding the causes and how they result in low back pain, hopefully you can reduce the severity of any pain you have and quickly travel the road to complete recovery.

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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.

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Low Back Pain Exercises Treatments – How To Do It Right

Having low back pain is a real problem for any person. The feeling of staying at the same place day after day can scare even the bravest man. Research shows that there are more than 70% adult in this world suffer from low back pain at least once in a life time. However, the good news is low back pain is treatable using some simple self-care treatments (exercises) that you can do yourself.

One of the biggest mistakes that people who have back pain do is have rest all day on the bed. Doing so will make the problem worse. Some simple walking around the house or the park will do a great help. It would be nice if you have someone to walk along. It might cause some mild pain and inconvenience at first but soon you will see the benefits.

Low back pain exercises can vary but the most popular and effective are some simple stretching.

The stretching exercises will keep your muscle and other tissues more flexible. This will reduce the pain and the likely to suffer from injuries.  Doctors may also recommend you do some aerobic exercises. These types of exercise can be very helpful as they will help you condition your heart and other muscles as well as boost the recovery.

There are, however, some exercises can do harm to your condition while many people think they help. They are toe touches while standing, straight leg sit-up, lift legs while you are lying on your back. You should completely not do such exercises as they will cause the problem worse.

Low back pain, as I said, can be treated really fast if you do the exercise properly.

If you suffer from back pain quite a long time, you may not have the right method. There is a course that can help you get rid of low back pain as fast as in 7 days.

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All I Want Is To Get My Ex Back – How Can I Do It

Article by Diana Onedge

The fact that you are saying “all I want is to get my ex back – how can I do it” is a good thing. There is nothing to be ashamed of and do not think you are the only one in world with this kind of problem. So remember you are not alone, if you decide all you want is to get your ex back, than fix the problems. It will be very much worth it.

Even though it happens everyday that doesn’t make it any easier when it’s you that’s going through it. It is still painful and it still hurts bad.

You don’t need to give up though. There are a few things you can do that will make things easier, make you a better man and maybe help you get your ex girlfriend back too.

1) The first thing you want to do is cease and desist all calls, texts, emails, etc. It will be one of the hardest things you’ve ever done but you have to stop chasing her. Think about it for a minute. When someone is chased what do they do? That’s right, they run. You don’t want to push her further away from you. Back off and give her some space.

Remember, no one likes a weak, whiny, insecure person. That’s just not a turn on. Your ex is no different. Don’t cling or you will only push her further away.

2) Have fun. I know that this sounds like ridiculous advice, but it’s important. It kind of relates to step 1. Go out with friends and try to live everyday to the fullest. If you can do this you will benefit in a couple of ways.

For one thing she will hear about all the fun you’re having and she will start to miss the fun the two of you used to have. She will also remember why she fell in love with you in the first place.

It will also help you to keep your mind off of your ex for a little while. That is a good way to keep from going crazy during this difficult time.

A word of caution though: don’t use this step as a pathetic and childish attempt to make her jealous. That is very immature and doesn’t work. If you really care about your ex and you want her back you should avoid stupid, destructive and childish games. No good relationship can ever be built on those traits.

3) Try to communicate with her. Don’t argue, or badger. Just talk…and listen. This isn’t about being right, it’s about trying to truly understand where the other person is coming from. This is a time to put your ego on hold.

The Barbell Row – Best Back Exercise

Article by Tank Armstrong

There are very few physical exercises that are quite as efficient at exercising your latissimus dorsi muscular tissues and additionally developing your back muscles as the barbell row. In contrast, it is one of the exercises I have recognized for being more accountable for back injuries than any other. The reason is , the majority basically have no clue the optimal way to conduct the barbell row safely and securely. In this particular write up we are going to evaluate the diverse variations which will make the barbell row less hazardous and much more effective for building your latissimus dorsi muscles.

1. Dorian/Reverse grip – The Dorian grip is actually a reverse grip barbell row. This permits for an even better contraction on the lats as well as a lot more strain on the biceps. You’re essentially killing two birds with one stone even while working out the target muscle considerably more effectively. The very best posture is to have your back a bit higher than 90° with your eyes focused on a single spot on the wall in an effort to keep this specific position. Be certain to load the loads sparingly mainly because too much weight can easily drag your back under 90°. This might undermine your form and possibly injure you. And also trust me when I say; back injuries aren’t fun.

2. 90° row – The 90° row is really an activity that I am personally mindful of. Having your back in the 90° posture is difficult to keep up especially when you happen to be working with substantial weights. Yet, virtually no physical exercises can match the 90° row in relation to proficiently training your upper back muscles. An additional advantage is that there are two adaptations of the 90° row. The 1st version will be the ‘cheat’ version and that is conducted far more explosively. Therefore, you’re allowed to move your upper body up and down a little. The 2nd variant is the strict adaptation where you will want to keep your upper body locked in a single position and also hold the contraction for between one or two seconds to get maximum benefit from the work out.

3. Wide grip – The wide grip row is amongst the best back widening workouts available. Even though it is quite tricky to have an impact on the natural breadth of your back, you’ll be able to help things move in that direction by simply using a select few exercises that are intended for this intent. The wide grip row is one of these and it does the job rather well. Personally, i would rather have a stance that is just a bit above 90° to be able to safeguard my back. Even so, the wide grip row can be carried out with a 90° stance also to relocate the emphasis to the upper back.

4. Platform – Carrying out the row on an elevated platform is amongst the most beneficial approaches to boost the mobility of this particular exercise. World-famous Mr Olympia Arnold Schwarzenegger is famous for undertaking his barbell rows on a platform which permitted him to extend his lats more to get maximum benefit from the exercise. With just about any exercise, the concentration must always be placed upon the extention plus the contraction and so executing the barbell row on a raised platform lets you do this effectively and safely.

Click here budurl.com ToLose Fat and Gain Muscle With Darin Any Where In The World by using his On-line Program. Sign up for my free tools and newsletter at www.FatlossLifestyle.com The dead lift will strengthen your abs, core, biceps, grip, and every muscle on the back side of your body. If you want a strong athletic core and a pain free back, watch this video and learn how to do the dead lift properly. The dead lift is considered by many to be the king of all exercises. I agree. I love it. And hopefully you can grow to love it too. Watch this video and make sure to use proper technique. Do not think that more weight is better. Perfect the form first with light weights and then and only then get aggressive with this movement. The dead lift is one of the only exercises that will raise your anabolic hormones (testosterone and human growth hormone) naturally. The dead lift is so intense that the body perceives a life or death situation. It;s sort of like the mother who can lift the car of of her kid with super human strength. Hormones raise to give you more strength and more aggressiveness with the dead lift. To Your Success, Your Coach, darin
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