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September 21, 2006
What Are The Exercises For A Healthy Back?
What Are The Exercises For A Healthy Back?
by Stephen Madsen
Practically all of us will experience back pain at some point
in our lives. In fact the American Academy of Orthopedic
Surgeons believe that 80% of us will develop back problems
before we die.
In order to lessen the risk of back paid due to injury; it may
help to strengthen the core muscles of the body to better
stabilize and support the spine. This can be achieved through
exercise which will strengthen the muscles, make them more
flexible, and correct the muscle imbalance.
The core muscles include every muscle between the shoulders and
the hips.
Back pain can result as an imbalance among these muscles for
example if the front of your thigh is stronger than the back of
your thigh it causes pull toward the front of your spine.
There are exercises you can do to help balance and strengthen
your core muscles and we will take a look at a few of them
below.
Deep breathing
This works the diaphragm which is a muscle that can help to
support your spinal column and helps the lower back when you
walk or run. Practice deep breathing through your diaphragm to
utilize this important muscle. As a check, when you breathe in,
your stomach should go out instead of your shoulders going up if
you are utilizing diaphragmatic breathing.
Tummy tuck
Lie face down on the floor and squeeze your glutes to draw your
abdominal muscles away from the floor. The motion should be to
stretch your tailbone to your heels and not contracting your
thighs. Do 15 repetitions of the tummy tuck and alternate it
with the bridge.
The bridge
Put your feet up on a bench or flat on the floor and scoop your
pelvis upward keeping your rib cage low. The muscle contractions
should focus on the hamstrings and glutes and this exercise
should be alternated with the tummy tuck above.
About The Author: Stephen Madsen is a staff writer at
http://www.backcareguide.com and is an occasional contributor
to several other websites, including
http://www.wellness-digest.com.
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Posted by Willie Crawford at September 21, 2006 07:29 AM
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