Strengthening your low back as you strenghten your frontal core muscles is important to keeping your muscles in balance and preventing low back pain. I recommend the following basic low back exercise because it is easy to do with no equipment and is very effective, requiring very little time.
Lie on your stomach with arms extended above your head. (Think: Superman!)
Lift one arm while simultaneously lifting the opposite leg. Keep your head down and lift from the lower back. Alternate sides, lifting slowly and in a controlled fashion. As you get used to the exercise, hold this position for 15 seconds and then switch sides. Do each side 2-4 times. As this becomes easy, lengthen the holds to 30 seconds and then 1 minute. When one minute becomes comfortable, try adding a "pulse" - just a small movement up and down instead of holding steady. Start at 30 seconds and then work up again.
The video below shows the initial exercise, slow lifts without the hold or pulse.
http://www.youtube.com/watch?v=BNbun_9jNPQ&feature=related
If lying all the way on the ground is uncomfortable, you also can do this exercise by balancing on one knee and one hand:
http://www.youtube.com/watch?v=LKphoBQZnpE&feature=related
You are well on your way to a strong and healthy back!
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