camera iphone 8 plus apk Pain in the Back (Fit Tips)

SOURCE: http://www.blanconews.com/news/118326/
By Sally Windham Pain in the back is just…well…a pain, as too many of us know firsthand. A strong, healthy core (think of a tree with a thick, strong trunk), means a healthy back. Low back pain is triggered by some combination of excessive movement, muscle strain or injury to the muscles and ligaments supporting the spine. Chronic muscle strain can lead to an overall imbalance in the spinal structure, constant tension on muscles, ligaments, bones and discs in the back, making the back more prone to injury or re-injury. The causes of low back pain tend to be interrelated. For instance; after straining muscles, you’re likely to use your back differently than usual. You sit, stand and move about differently. As neighboring muscles in your back work harder or move in unaccustomed ways to compensate for injured muscles, they too become more prone to injury. There are several things you can do to strengthen your core (protect your back). Sitting, standing and walking with proper posture goes a long way toward stabilization. Remember: sit tall, stand tall, walk tall. Proper spinal alignment involves bracing core muscles and keeping them engaged. Here are a couple of easy things you can do every day to strengthen muscles that support the low back: Lay face down on the floor. Extend arms and legs pointing straight out (like Superman in flight). Keeping toes and fingers pointed straight, lift your legs, arms, and chest off the floor. Hold the position 5 to 10 seconds, if you’re a beginner, or for as long as possible. Do this several times, gradually increasing the hold time in the position. “Superman” engages abdominal muscles and is particularly good for the low back, gluteal muscles and hamstrings. It develops overall body strength. Another good one to strengthen the core is “Low Plank.” To do this simple, but very effective exercise, lay on the floor, face down. Prop up with elbows and the tips of your toes. Lift your hips up off of the floor until your body is aligned between the shoulders, hips, knees and ankles. Keep your elbows at a 90 degree angle and in line with your shoulders. Keep your neck, back, hips, and legs straight. Hold 5 to 10 seconds, or for as long as possible. Remember- keep your body stiff and straight, like a plank. When correctly aligned in the low plank position, if someone were to lay a broomstick along your back, it would rest securely. Do several of these, resting hips into the floor up to 30 seconds between exercises. If you’re able to hold low plank for nearly 5 minutes, it’s time to progress to a more difficult exercise. Nobody likes a pain in the neck…or in the back. Work that core! Sally Windham is an ACE Certified Personal Trainer and Fitness Instructor in Blanco, TX. Please send questions and comments to sally.windham@yahoo.com Read Article . More from Fit Tips .

camera iphone 8 plus apk Pain in the Back (Fit Tips)
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News & Politics	Upload TimePublished on 24 Oct 2014

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