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Relieving Back Pain Through Low Inpact Exercises Over 65 million Americans suffer from back pain on a daily basis, making it the second most common reason for doctor visits. According to the Institute of Medicine (IOM), chronic back pain costs around $600 billion in lost productivity and medical treatments every year. There is really no one type of individual that back pain can target. However, it seems that the majority of the sufferers are women. Many pregnant women suffer from back pain due to their growing stomach. Mothers suffer from back pain due to constantly lifting and carrying children. Much of their pain is also caused by weak abdominal muscles that have been stretched during pregnancy and have not yet tightened back up. Office workers who hunch over a computer keyboard all day often complain of upper back pain. Individuals who have physical labor jobs often suffer from back pain caused by repetitive motion. What causes back pain? Michael Kelly, MHSc, a certified neuromuscular therapist, states that a lot of back pain is a result of poor posture. This causes certain muscles in the lower back to tighten in order to overcompensate for the weakening muscles of the upper back caused by slouching. Sitting or standing in one position for long periods of time can cause a muscular imbalance, also causing upper or lower back pain. Exercising can help According to the NASM (National Academy of Sports Medicine), 80% of adults will suffer from back pain at some point in their life. Kelly says that if you can catch poor posture early enough and perform the proper exercises to correct it, you can prevent back pain later on in life. Exercises that strengthen the back muscles help to keep the spine erect, therefore correcting poor posture. Performing exercises that strengthen the core muscles also helps to keep the upper body aligned, relieving pain and helping to correct poor posture. The following exercises are proven to strengthen the core and back muscles, helping to support the body and providing pain relief: "Inclding core exercises into your workout can help strengthen your lower back and help reducere back pain." Longitudinal Foam Roll Exercise: Place a foam roller on the floor and lie on top of it so that the end of the roller is at the base of your spine, and the other end is toward your head. Your spine should be aligned with the roller. Your feet should be flat on the floor. Let your arms rest out to your sides. Stay in this position for 5 to 10 minutes. This helps release pressure from the spine. ELevated Hip Raise: This move helps to tone the core muscles. Lie on your back with your feet on a box and your knees bent at a 45 degree angle. Keeping your feet shoulder width apart, push them against the box and raise your buttocks until your lower back is suspended. Slowly lower back down to the starting position. Perform 15 of these exercises. Superman Exercise: This move stabilizes the spine and strengthens the entire core. Lie facedown on the floor with your arms above your head, palms facing each other. Tightening your lower back and glutes, raise your upper body and legs off of the floor. As you are raising your upper body and arms, point your thumbs up toward the ceiling. Only your hips should be touching the floor. Hold for as long as you can, then return to the starting position. Standard Plank: Plank exercises work to strengthen the entire core. Get into position, as if you are about to do a push-up. Instead of placing your hands on the floor, rest your forearms on the floor. Keep your elbows directly below your shoulders and your toes touching the floor. Tighten your abdominals and raise your body off of the ground resting only on your forearms and toes. Be sure to keep your neck and spine straight. Hold this position for as long as you possibly can. Horizontal Dynamic Plank: To begin, get on the floor on your hands and knees. Keep your head down and your spine in a neutral position. Keeping your abdominals tight, slowly extend your left arm in front and slightly out to the side of you while simultaneously extending your right leg behind you and slightly to the side. Hold this position for 2 seconds, and then slowly return to the starting position. Repeat on the other side. To help you keep proper form, you may place a long dowel rod down your back with one end resting on your hips and the other end resting on the back of your head. Keep your movements slow and balanced in order to keep the dowel rod in place. Side Plank: Lie on your left side with your legs straight. Prop your body up on your left forearm. Your shoulder should be directly above your elbow, and your right hand resting on your hip. Tighten your abs and raise your body off of the floor. Only your elbow and feet should be touching it. Hold this position for as long as you can, then repeat on the other side. Sources: Institute of Medicine, National Academy of Sports Medicine
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Ravan i čvrst trbuh Najbolji savjeti koji će ostvariti Vaše najveće želje, ravan, čvrst, zavodljiv trbuh kojeg će svi gledati s divljenjem. Riješite se neželjenih centimetara u vašem struku Najbolji i najholističkiji savjeti koji će ostvariti Vaše najveće želje, ravan, čvrst, zavodljiv trbuh kojeg će svi gledati s divljenjem. Dvije su priče koje će otkriti utjecaj spavanja, držanje tijela, prehrambenih navika, vježbanja i potrebe za vježbanjem. Riješite se bolova u leđima! Izbacite prsa u ležećem položaju Ova vježba ojačava mišiće prsa i leđa, te djeluje kao prevencija bolova u leđima. Kako vježbati: legnite na trbuh, Vaši bokovi i zdjelica su na podu, stavite svoje ruke ispod brade (legnite u poziciju za sklekove, kako bi se mogli odgurnuti ako bude potrebno) i: - Napnite leđne mišiće, - Podignite prsa za otprilike 30 do 35 stupnjeva od poda, - Zaustavite se i zatim se polako spustite u početni položaj. Vježbe za stolom - Podignite svoja koljena u sjedeći položaj. - Ovo je veoma praktična vježba za jačanje vaših trbušnih mišića u kojoj možete nositi visoke pete i suknju. - Kako vježbati: - Sjednite ravno na stolac bez ručki, - Primite se rukama za rubove stolca pored Vaših bokova, - Polako podižite koljena prema prsima i izdahnite istovremeno. Pazite da su Vam leđa pritisnuta uz naslon od stolca. Broj ponavljanja Napravite test i saznajete. Napravite koliko god možete trbušnjaka, vodite računa da su Vam noge čvrsto na zemlji, da su koljena savinuta, ruke iza vrata podignute oko 10 centimetara od poda (samo dok ne podignete ramena). Vježbu radite polako, podižite se 3 sekunde, stanite na 1 sekundu te se spuštajte 3 sekunde. Provjerite niže u tabeli koliki je broj ponavljanja prikladan za Vas.Broj ispravnih trbušnjaka Broj ponavljanja 1 - 5 1 6 - 10 2 11 - 15 3 više od 16 4 Na taj način dobit ćete broj ponavljanja koje trebate napraviti u svakoj seriji. Napravite tri seta s jednominutnom pauzom. Npr. Ako ste napravili 13 ispravnih trbušnjaka, sada napravite tri puta po deset trbušnjaka. Ne zaboravite se testirati nakon nekog vremena – zasigurno ćete primijetiti napredak i moći ćete napraviti više ponavljanja. Naprednija verzija: podignite noge paralelno s podom (koljena su još uvijek savijena) i nastavite kako smo rekli. Najgora situacija: Iznad 50 Ako Vam ovaj broj ne donese rezultate, tada neće ni 100 ni 200. Važna je kvaliteta izvođenja, ne kvantiteta. Kvaliteta oblikuje vaše mišiće. Ako želite da broj ponavljanja ostane i dalje izazovan, promijenite vježbe za jačanje trbušnih mišića. Trbušnjaci Najbolja vježba: trbušnjaci s podignutim nogama Obični trbušnjaci postaju učinkovitiji ako istovremeno podignete noge (koljena su još uvijek savijena) i držite ih paralelno s podom i pod desnim kutom u odnosu na pod. Ova vježba je učinkovitija zbog toga što gornji trbušni mišići rade više s obzirom da Vaše noge i bokovi ne rade ništa. Kako to napraviti: napravite gore opisanu vježbu - samo s podignutim nogama. Najgori scenarij: obični trbušnjaci. Ova vježba jača mišiće na Vašim bokovima, a da pritom gotovo i ne opterećuje Vaše trbušne mišiće. Ali zato opterećuje Vaša leđa. StrukNajbolja vježba: preponski trbušnjaci. Vježba koja je učinkovita za oblikovanje Vašeg struka. Kako to napraviti: - Legnite na leđa, savinite koljena i stavite noge ravno na pod; zatim stavite lijevi gležanj do desnog koljena. Stavite ruke iza glave, a ramena potisnite unatrag. - Polako podignite desnu ruku prema lijevom koljenu dok istovremeno podižete gornji dio leđa i polako ih rotirate. - Držite lakat u ravnini s uhom, a ne ispred Vas. - Zadržite položaj i polako otpuštajte. - Ponovite sa suprotnom stranom. Donji trbušni mišići Najbolja vježba: Ova vježba oblikuje Vaše donje trbušne mišiće. Kako to napraviti: - Legnite na leđa i stavite dlanove pokraj bedara. Stavite bokove i koljena pod kutom od 90 stupnjeva u odnosu na gležanj: bedra vertikalno, a donji dio Vaših nogu horizontalno, - Sada polako stežite mišiće, podignite bokove otprilike 5 do 10 centimetara od poda. Gornji dio Vašeg tijela i ruke su opuštene, - Zadržite položaj i polako otpuštajte. Slijedeća Misija: ravan i čvrst trbuh donosi pregled najvažnije hrane i pića, sportskih aktivnosti i kućne sprave za vježbanje koje će Vam pokazati put do savršenog trbuha.