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!
Sunday, February 13, 2011
Monday, January 31, 2011
A Stronger Core
Core strength is about so much more than a flat, toned midsection. Keeping strong abdominal muscles is essential for preventing low back pain by helping to maintain that spinal alignment you are working so hard to achieve with Dr. Ploeger.
Although crunches are beneficial, and better for most than sit ups or the abdominal machines in the gym, strengthening the rectus abdominus “6 pack” muscles is not as important as strengthening the transverse abdominus. Your transverse is more crucial to core strength and is the muscle that “holds it all in.” Many people spend countless hours crunching, only to find no effect in the tummy-flattening department.
Here are some basic exercises that you can get started with.
Crunch on a fitness ball: You will activate millions of more muscle fibers than you will crunching on the ground. You’ll still get to work your rectus muscles, but you’ll also have to get every other muscle in your core involved as well for balance. Make sure you pull your stomach in tightly to prevent your low back from arching as you crunch. How far should you “hang off” the ball? Choose a position on the ball that is challenging, but does not allow movement in your low back. Here is a good video to demonstrate:
http://www.youtube.com/watch?v=kTfIFu5DQi8&feature=fvsr
Most beginners will not want to start that far back off the ball. Make sure that your hips are not moving. They should be sturdy throughout the movement, not pushing into the ball near the top.
Plank: Hold your body up on your knees and elbows, keeping your elbows directly beneath your shoulders and your hips in line with your torso and legs. Keep your abs and glutes tight so that your low back does not sag. When you can comfortably hold this position, try increasing the plank to be on your toes instead of your knees. Check yourself in a low mirror if available – your whole body should look like one straight line.
http://www.youtube.com/watch?v=NEIwWzqx3-o
http://www.youtube.com/watch?v=FGxrXqpAPUI
Next week we will review low back exercises to complete the picture.
Although crunches are beneficial, and better for most than sit ups or the abdominal machines in the gym, strengthening the rectus abdominus “6 pack” muscles is not as important as strengthening the transverse abdominus. Your transverse is more crucial to core strength and is the muscle that “holds it all in.” Many people spend countless hours crunching, only to find no effect in the tummy-flattening department.
Here are some basic exercises that you can get started with.
Crunch on a fitness ball: You will activate millions of more muscle fibers than you will crunching on the ground. You’ll still get to work your rectus muscles, but you’ll also have to get every other muscle in your core involved as well for balance. Make sure you pull your stomach in tightly to prevent your low back from arching as you crunch. How far should you “hang off” the ball? Choose a position on the ball that is challenging, but does not allow movement in your low back. Here is a good video to demonstrate:
http://www.youtube.com/watch?v=kTfIFu5DQi8&feature=fvsr
Most beginners will not want to start that far back off the ball. Make sure that your hips are not moving. They should be sturdy throughout the movement, not pushing into the ball near the top.
Plank: Hold your body up on your knees and elbows, keeping your elbows directly beneath your shoulders and your hips in line with your torso and legs. Keep your abs and glutes tight so that your low back does not sag. When you can comfortably hold this position, try increasing the plank to be on your toes instead of your knees. Check yourself in a low mirror if available – your whole body should look like one straight line.
http://www.youtube.com/watch?v=NEIwWzqx3-o
http://www.youtube.com/watch?v=FGxrXqpAPUI
Next week we will review low back exercises to complete the picture.
A Stronger Core
Core strength is about so much more than a flat, toned midsection. Keeping strong abdominal muscles is essential for preventing low back pain by helping to maintain that spinal alignment you are working so hard to achieve with Dr. Ploeger.
Although crunches are beneficial, and better for most than sit ups or the abdominal machines in the gym, strengthening the rectus abdominus “6 pack” muscles is not as important as strengthening the transverse abdominus. Your transverse is more crucial to core strength and is the muscle that “holds it all in.” Many people spend countless hours crunching, only to find no effect in the tummy-flattening department.
Here are some basic exercises that you can get started with.
Crunch on a fitness ball: You will activate millions of more muscle fibers than you will crunching on the ground. You’ll still get to work your rectus muscles, but you’ll also have to get every other muscle in your core involved as well for balance. Make sure you pull your stomach in tightly to prevent your low back from arching as you crunch. How far should you “hang off” the ball? Choose a position on the ball that is challenging, but does not allow movement in your low back. Here is a good video to demonstrate:
http://www.youtube.com/watch?v=kTfIFu5DQi8&feature=fvsr
Most beginners will not want to start that far back off the ball. Make sure that your hips are not moving. They should be sturdy throughout the movement, not pushing into the ball near the top.
Plank: Hold your body up on your knees and elbows, keeping your elbows directly beneath your shoulders and your hips in line with your torso and legs. Keep your abs and glutes tight so that your low back does not sag. When you can comfortably hold this position, try increasing the plank to be on your toes instead of your knees. Check yourself in a low mirror if available – your whole body should look like one straight line.
http://www.youtube.com/watch?v=NEIwWzqx3-o
http://www.youtube.com/watch?v=FGxrXqpAPUI
Next week we will review low back exercises to complete the picture.
Although crunches are beneficial, and better for most than sit ups or the abdominal machines in the gym, strengthening the rectus abdominus “6 pack” muscles is not as important as strengthening the transverse abdominus. Your transverse is more crucial to core strength and is the muscle that “holds it all in.” Many people spend countless hours crunching, only to find no effect in the tummy-flattening department.
Here are some basic exercises that you can get started with.
Crunch on a fitness ball: You will activate millions of more muscle fibers than you will crunching on the ground. You’ll still get to work your rectus muscles, but you’ll also have to get every other muscle in your core involved as well for balance. Make sure you pull your stomach in tightly to prevent your low back from arching as you crunch. How far should you “hang off” the ball? Choose a position on the ball that is challenging, but does not allow movement in your low back. Here is a good video to demonstrate:
http://www.youtube.com/watch?v=kTfIFu5DQi8&feature=fvsr
Most beginners will not want to start that far back off the ball. Make sure that your hips are not moving. They should be sturdy throughout the movement, not pushing into the ball near the top.
Plank: Hold your body up on your knees and elbows, keeping your elbows directly beneath your shoulders and your hips in line with your torso and legs. Keep your abs and glutes tight so that your low back does not sag. When you can comfortably hold this position, try increasing the plank to be on your toes instead of your knees. Check yourself in a low mirror if available – your whole body should look like one straight line.
http://www.youtube.com/watch?v=NEIwWzqx3-o
http://www.youtube.com/watch?v=FGxrXqpAPUI
Next week we will review low back exercises to complete the picture.
Tuesday, January 4, 2011
Do the Golden Arches want in on your New Year's Resolutions?
Does McD's usually see their sales go down in January while everyone is on their health kick? They certainly are keeping up on market changes at least, introducing this week a rather scrumptious-looking Fruit & Maple Oatmeal that you can find on TV or the home page of McDonalds.com. It certainly looks healthy, and admittedly tempted me to stop by that drive thru I haven't seen in a few years.
But if we are attempting to live by the rule of eating foods we've heard of before, let's take a little closer look at a few of the ingredients:
modified food starch, sulfur dioxide, calcium ascorbate, undefined cream (?!*!), sodium phosphate, diacetyl tartaric acid ester of monoglyceride, sodium stearoyl lactylate, sodium citrate....
My spell-check's not liking those words so well! Save the 5 minutes in the drive thru, and pull out the raisins and dice up some apples while your oats are cooking.
Decisions like that, time after time... that's what will make 2011 your best year yet!
But if we are attempting to live by the rule of eating foods we've heard of before, let's take a little closer look at a few of the ingredients:
modified food starch, sulfur dioxide, calcium ascorbate, undefined cream (?!*!), sodium phosphate, diacetyl tartaric acid ester of monoglyceride, sodium stearoyl lactylate, sodium citrate....
My spell-check's not liking those words so well! Save the 5 minutes in the drive thru, and pull out the raisins and dice up some apples while your oats are cooking.
Decisions like that, time after time... that's what will make 2011 your best year yet!
Friday, December 10, 2010
"But I walk every day!"
One of the biggest deterrents for many when it comes to taking a big step forward towards a healthy weight goal is the failure of their past attempts. Sure we can blame that on lack of motivation or commitment, and sometimes that’s the case. But I also think there are large gaps of knowledge missing for the average person when it comes to HOW to lose weight. People have vastly oversimplified a complex problem into “eat less exercise more.”
A big misconception out there is that daily exercise will lead to weight loss. Daily exercise of moderate intensity leads to weight MAINTENANCE. Multiple times I’ve heard expressed “But I walk every day! And I haven’t lost a pound.” I typically respond with “So your weight has stayed the same? That’s great!”
Congratulations are definitely in order. The average American gains 5 pounds a year! In order to achieve weight loss, we need to accept this basic fact: it takes WORK to MAINTAIN one’s weight in our modern technologically assisted lifestyles. People are so focused on their desire to lose, that they are unaware that they are actually gaining.
The bottom line is that weight LOSS is not just work. It’s HARD work. It may just be the hardest thing you will ever do. In fact, I believe it has to be one of a person’s top priorities or it will never happen. Let me clarify that it CAN be easy – a fad diet or starvation, but we all know how quickly those pounds pile back on. Weight loss that comes off and stays off… that deserves a medal of honor. 95% of all weight lost is regained (and more!) Stay tuned to learn practical tips on how not to be another statistic.
A big misconception out there is that daily exercise will lead to weight loss. Daily exercise of moderate intensity leads to weight MAINTENANCE. Multiple times I’ve heard expressed “But I walk every day! And I haven’t lost a pound.” I typically respond with “So your weight has stayed the same? That’s great!”
Congratulations are definitely in order. The average American gains 5 pounds a year! In order to achieve weight loss, we need to accept this basic fact: it takes WORK to MAINTAIN one’s weight in our modern technologically assisted lifestyles. People are so focused on their desire to lose, that they are unaware that they are actually gaining.
The bottom line is that weight LOSS is not just work. It’s HARD work. It may just be the hardest thing you will ever do. In fact, I believe it has to be one of a person’s top priorities or it will never happen. Let me clarify that it CAN be easy – a fad diet or starvation, but we all know how quickly those pounds pile back on. Weight loss that comes off and stays off… that deserves a medal of honor. 95% of all weight lost is regained (and more!) Stay tuned to learn practical tips on how not to be another statistic.
Tuesday, November 23, 2010
Trim your Turkey Day
Thanksgiving is full of challenges for the health-conscious among us. What can we do to fight back against the "normal" weight gain of 1-2 pounds in one day?
Here are my top 5 tips for a healthier holiday:
1. Go for a run in the morning.
...Or any form of exercise, really! Cardiovascular exercise helps to suppress the appetite for most people. Just don't buy into that little voice when you're done telling you you deserve an extra piece of pie.
2. Get all the food set up on the counter for serving, not the table. It is easier to think twice about an extra serving when the food is out of easy reach.
3. Start your meal with a full glass of water. Water suppresses the appetite and increases satiety. Better yet, try this at every meal!
4. Dawdle. Take small bites. Take your time and enjoy each and every morsel. Most Americans chew 5-6 times a bite when it should be 15! Put your fork down between bites and focus on the conversation, and your friends and family around you more than the food.
5. Stay the course. One hard day doesn't minimize the positive effects of your previous week's efforts. Get right back on track Friday... why not pack a lunch with fresh veggies before you head out to shop?! No need to add one more line to wait in Friday if you can skip the drive-thru.
Here are my top 5 tips for a healthier holiday:
1. Go for a run in the morning.
...Or any form of exercise, really! Cardiovascular exercise helps to suppress the appetite for most people. Just don't buy into that little voice when you're done telling you you deserve an extra piece of pie.
2. Get all the food set up on the counter for serving, not the table. It is easier to think twice about an extra serving when the food is out of easy reach.
3. Start your meal with a full glass of water. Water suppresses the appetite and increases satiety. Better yet, try this at every meal!
4. Dawdle. Take small bites. Take your time and enjoy each and every morsel. Most Americans chew 5-6 times a bite when it should be 15! Put your fork down between bites and focus on the conversation, and your friends and family around you more than the food.
5. Stay the course. One hard day doesn't minimize the positive effects of your previous week's efforts. Get right back on track Friday... why not pack a lunch with fresh veggies before you head out to shop?! No need to add one more line to wait in Friday if you can skip the drive-thru.
Monday, November 1, 2010
$40 billion
$40 billion...
This is the amount Americans are currently spending every year on their efforts to lose weight. Is it working? Well no. We are fatter than ever. We try time after time, jumping on the latest fad diet or pill or exercise machine. Let’s take a look at some of the craziest diets in history:
1820 – the vinegar diet (side effects include vomiting and diarrhea – yep, weight loss!)
1830- Graham’s Cracker Diet –eat crackers and bread, they won’t make you promiscuous
1857 - Zander Rooms – fat massagers
1903 – Chew and Spit it Out
1920s – the grapefruit and coffee diet
1925 – the cigarette diet (they were allowed to advertise the appetite-suppressing benefits)
1930s – slimming soap (hand soap that “firms, tones and de-fats”)
1935 – Dinitrophenol – a weed killer that mysteriously caused factory workers to lose weight…so 100,000 dieters consumed before discovering it was causing blindness and death
1954 – the Tapeworm Diet
1964 – The Drinking Man’s Diet – you can drink gin and vodka, just don’t eat carbs
1970s – the “last chance” diet – consumers drank Prolinn, a juice made of
slaughterhouse byproducts. And then they died.
1979 -The Martinis and Whipped Cream Diet
1970s - The Sleeping Beauty Diet – just go to bed for a week (Elvis)
1980 - Breatharian Diet – who needs food when there’s yoga
2000 - Vision Dieter Glasses – food is less appealing
2000 - Cotton ball diet
This isn’t just history folks. We still have electronic ab belts, the Lemonade Diet, The Jello Diet, The BananaSlim diet. “No pills – just bananas”… That is just bananas. Is there a better way? Stay tuned!
This is the amount Americans are currently spending every year on their efforts to lose weight. Is it working? Well no. We are fatter than ever. We try time after time, jumping on the latest fad diet or pill or exercise machine. Let’s take a look at some of the craziest diets in history:
1820 – the vinegar diet (side effects include vomiting and diarrhea – yep, weight loss!)
1830- Graham’s Cracker Diet –eat crackers and bread, they won’t make you promiscuous
1857 - Zander Rooms – fat massagers
1903 – Chew and Spit it Out
1920s – the grapefruit and coffee diet
1925 – the cigarette diet (they were allowed to advertise the appetite-suppressing benefits)
1930s – slimming soap (hand soap that “firms, tones and de-fats”)
1935 – Dinitrophenol – a weed killer that mysteriously caused factory workers to lose weight…so 100,000 dieters consumed before discovering it was causing blindness and death
1954 – the Tapeworm Diet
1964 – The Drinking Man’s Diet – you can drink gin and vodka, just don’t eat carbs
1970s – the “last chance” diet – consumers drank Prolinn, a juice made of
slaughterhouse byproducts. And then they died.
1979 -The Martinis and Whipped Cream Diet
1970s - The Sleeping Beauty Diet – just go to bed for a week (Elvis)
1980 - Breatharian Diet – who needs food when there’s yoga
2000 - Vision Dieter Glasses – food is less appealing
2000 - Cotton ball diet
This isn’t just history folks. We still have electronic ab belts, the Lemonade Diet, The Jello Diet, The BananaSlim diet. “No pills – just bananas”… That is just bananas. Is there a better way? Stay tuned!
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