Health Tips : Back-strengthening and stretching exercises
0By Winston Salem in : Fitness Tips // Sep 1 2010
The lower back is an area that is often ignored but frequently causes problems, particularly as the years go by. Strengthening exercises, in addition to stretching, help prevent injury and pain.
It is important to focus on the lower back muscles as well as those in areas that support the lower back. These include the stomach, hip flexors, and hamstrings (back of the thigh).
Let’s first concentrate on your lower back muscles. Start by performing a front lying chest lift, a body weight exercise that involves no equipment at all
• Lying face down, place your hands (palms down on the floor) next to and even with your chest.
• Keeping your hips and thighs on the floor, lift your chest off the floor. Helped slightly by your arms as you lift, your lower back muscles ought to be contracting.
• Be sure the back of your head is in an even line with your spine – don’t tilt your head up or down.
• Pause briefly when your arms are straight and then return to starting position.
• Build up to three sets of eight to twelve repetitions, taking short breaks between each set.
If you have access to a fitness center the low back machine allows you to increase resistance as you become stronger.
Try resistance exercises two or three times weekly on non-consecutive days
• Sit on the seat with your legs secured and upper back in contact with the roller pad.
• Push the roller pad down towards the floor, contracting your lower back muscles. Your range of motion should be comfortable.
• Pause briefly and return to starting position slowly and gradually. Be sure to keep your arms relaxed and your head in a neutral position.
• Be sure to use a weight that allows you to complete two or three sets of eight to twelve repetitions.
You could stretch every day once you have warmed up your muscles. Stretch smoothly, as opposed to bouncing, which can cause injury.
For maximum effectiveness, each stretch needs to be held for at least fifteen to thirty seconds.
Excellent lower back stretching exercises include
Double knee to chest stretch
• Lying on your back with knees bent, pull both knees off the floor toward your chest, holding legs behind the knees on the bottom part of your hamstrings. This stretch can be done with both legs together or one at a time.
Figure-4 stretch
• Lying on your back, with your head on the floor or mat and right knee bent, pull your right knee towards your chest.
• Then draw your knee across your body towards your left shoulder. Try to keep both shoulders on the floor or mat.
• Repeat with your left leg.
Cat/Cow stretch
• On your hands and knees, sag your back while lifting up your head.
• Alternate with arching your back and keeping your head down.
• Lean back onto your heels and hold, keeping your head down and arms extended.
Abdominal muscle-strengthening stretch
Correct form is the most important aspect of this exercise, which will support your lower back
• Lie face up with your knees bent and your hands placed loosely behind your head.
• Gradually curl your upper back off the floor while pressing your lower back against the floor. You ought to feel your abdominal muscles contracting.
• Pause briefly before returning to starting position. Attempt your best not to put pressure on, or pull, your head with your hands.
• Be sure to keep your breathing coordinated – exhale on the way up, inhale on the way down.
• Don’t rush – do this exercise slowly and gradually.
Hip flexor stretch (a.k.a. Runner’s stretch)
Stretching your hip flexors can help alleviate stress to the lower spine
• Assume a lunge position, making sure your front knee is directly over your foot and ankle (your knee will be in the form of a right angle).
• With your weight supported by both hands touching the floor, press your hips towards the floor.
• Repeat on both legs.
Hamstring stretch (Straight leg raise)
This exercise will also help reduce stress to the lower spine
• Lying on your back, bend your knees and keep both feet flat on the floor.
• Raise and straighten your right leg without lifting your hips from the floor.
• Support your leg and increase your range of motion by placing your hands below your knee, around the back of your leg, and gently drawing your leg towards your chest while keeping it straight.
• Repeat with your left leg.
Hope these exercises and stretches keep you in tip-top shape and pain-free.
You can also pick structured exercises for strengthening your back. Yoga, for example, is an great form of back strengthening physical activity.
Nearly all of the suggested stretches listed above are a part of poses and movements performed during a yoga session. Swimming is another excellent exercise for your back because the buoyancy of the water offers some support.
Also, notice your posture. What position do you spend most of your time in when you’re sitting, standing, and walking?
For example, does your job require you to sit at a desk throughout the day? If so, be aware of your posture.
Make certain the ergonomics of your work set up are optimal for your body.
When you’ve freedom to play with your workspace, consider using a balance ball as a desk chair even for part of the day.
Sitting on a ball demands your posture to be proper and quite a few of your torso muscles to stay active.
