EXERCISES TO EASE BACK PAIN
The
stress of our busy lives often settles in our backs. As a result, chronic
back pain is on the rise! Here are some simple exercises to help relieve
this trouble spot!
Shoulder Rolls: to
stabilize and balance the front and rear muscles
of the torso. Stand with feet
hip-width apart and pointing forward, knees slightly bent.
Contract abdominals
while performing this move.
Do 10 forward, then 10 backward.
Cat-back stretch: to
increase the flexion and extension ranges of motion at your spine.
Begin on all fours, with knees under hips and hands under shoulders, arms
straight but
not locked. Extend head and neck
in a straight line. Round your back
upward as high as you can in two counts, dropping your head.
In two more counts, squeeze shoulder blades
together and press back down until there is a slight arch, bringing your
head up again. Do 2 sets of 10.
Wall sit: To strengthen
lower-body muscles. Stand with your
head, shoulders and back against a wall and walk your heels away so your feet
are flat on the floor, ankles in front of
knees. Find the position where
your back and buttocks touch the wall, but you still have some space behind the
small of your back. Be sure that
your weight is centered in your heels
and your pelvic/low-back area is pressing into the wall. Slide down the wall,
bending your knees until they are even with your hips or just slightly below.
Hold this position for one minute then slide back up the wall.
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