Livingston New Jersey Seminar Exercises for Helping and Preventing Back Pain

June 3, 2017

 

LOWER BACK PAIN CAUSES:

 

1: LONG SITTING HOURS

2: LACK OF EXERCISE

3: INJURED FROM EXERCISE

 

4: A DEMANDING PROFESSION

5: YOU'RE PAST 35!

6: YOU SMOKE... A LOT

7: OVER-THE-TOP STRESS

 

8: ONE-SIDED BAGS

9: BAD SLEEPING POSITION

10: WEIGHT GAIN

11: WEARING HEELS

 

LOWER BACK EXERCISES:

 

Static Back

 

Steps: 

  1. Find a chair. Lie on your back and place your legs on the chair, ensuring that your legs are in a 90 degrees angle. 

  2. Place your arms to your side at about 45 degrees from away from your body. Ensure that palms are up and your thumbs are touching the floor. 

  3. Relax your upper back and flatten your lower back to the floor evenly. 

  4. Hold this position. 

 

Recommendations:

Hold this position for 5 minutes, and do it for 1 rep. 

 

Static Extension Position on Elbows

Steps:

  1. Start on the floor in a push-up position, but with your knees on the floor. Make sure your higher joints are aligned (i.e shoulders, elbows and wrists are in a straight line; hips directly above the knees.) 

  2. Walk your hands forward about 15 cm away from your body. Replace your hands with your elbows (make sure it’s in the same exact position.)

  3. Make a light fist with each hand and pull them away from each other. Pivot on your elbows and turn the thumbs out. 

  4. Push your hips backwards towards your heel. This is to place an arch in your lower back. 

  5. Let your head drop down. 

  6. Hold this position

 

Recommendations:

Hold this position for 1 minute for 1 rep. 

 

Shoulder Bridge with Pillow

Steps:

  1. If you have a pillow, use it. If not, a thick book (like the Four Hour Body we used in the video can do as well). 

  2. Lie on your back, knees bent and feet pointing forward. 

  3. Place the book/pillow between your knees and apply a inward pressure (make sure it is constant, and do not release.)

  4. Relax your upper body and raise your hips and back up and off the floor. 

  5. Hold this position. 

 

Recommendations:

Hold this position for 1 minute for 1 rep. 

 

 

Active Bridges with Pillow

Steps:

  1. This exercise is exactly the same as Exercise 3, but active. Do the same thing as Exercise 3 by placing the pillow/book between your legs and lying on the ground. 

  2. Instead of holding the position, you are going to raise your hips and back up and down in a slow, constant motion. 

 

Recommendations:

Do this exercise for 15 reps for each set. Do 3 sets in total. 

 

Supine Groin on Chair

Steps:

  1. Tie a sweatshirt or a hoodie to a chair using a double knot. 

  2. Set up another chair near the first chair. 

  3. Place your left foot on the tied-up hoodie and your right leg on top of the other chair (in a 90 degree angle.) Hold. 

  4. Repeat for the other side. 

 

Recommendations:

Hold each leg up for 10 minutes. 

 

Air Bench

Steps:

  1. Stand against the wall. Point your feet straight ahead and make sure feet and knees are width apart. 

  2. Walk your feet away from the wall while sliding your body at the same time. Make sure your knees are bent at 90 degrees. 

  3. Ensure that your ankles are slightly ahead of your knees as well as making sure your lower back is completely flat against the wall. Let your arms hang by your side, or alternatively you can place them gently on your lap. Keep the weight in your heels.

  4. Hold this position

 

Recommendations:

Hold this position for 2 minutes.

For information on this Back Pain Seminar contact me at caroljmichaels@gmail.com or www.CarolMichaelsFitness.com

 

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