12/15 Try: Bridging

12/15 Try: Bridging

Bill Starr    April 06, 2018   Comment  

Woman Engaged in Bridge Stretch

Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.

13/15 Lifting Weights May Help

13/15 Lifting Weights May Help

Bill Starr    April 06, 2018   Comment  

Man Lifting Weight in Gym

Done properly, lifting weights doesn't usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.

14/15 Try: Aerobic Exercise

14/15 Try: Aerobic Exercise

Bill Starr    April 06, 2018   Comment  

Older Woman Swimming in the Ocean

Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.

15/15 Try: Some Pilates Moves

15/15 Try: Some Pilates Moves

Bill Starr    April 06, 2018   Comment  

Smiling Woman In Pilates Class

Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves.

Seated Rows 4 sets and 12/10/8/6 reps

Seated Rows 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Seated Rows 4 sets and 12/10/8/6 reps

Seated Rows Workouts

Powerlifting Workouts Seated Rows 5 sets and 12/10/8/6 reps video & image guide

Seated Rows 4 sets and 12/10/8/6 reps

Seated Rows 4 sets and 12/10/8/6 reps

Seated Rows 4 sets and 12/10/8/6 reps

Seated Rows 4 sets and 12/10/8/6 reps

Seated Rows 4 sets and 12/10/8/6 reps

Muscle: Latissimus Dorsi

Step 1: Place your feet on the platform, keeping. a slight bend in your knees and making your posture "tall". Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back toward the sides of your torso the handles should come all the way in until it reaches your navel.

Step 2: Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position, your back going slightly forward; and with your knees slightly bent.

Step 3: Repeat for the desired number of reps.

Dumbbell Lunges 4 sets and 12/10/8/6 reps

Dumbbell Lunges 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Dumbbell Lunges 4 sets and 12/10/8/6 reps

Dumbbell Lunges Workouts

Powerlifting Workouts Dumbbell Lunges 5 sets and 12/10/8/6 reps video & image guide

Dumbbell Lunges 4 sets and 12/10/8/6 reps

Dumbbell Lunges 4 sets and 12/10/8/6 reps

Dumbbell Lunges 4 sets and 12/10/8/6 reps

Muscle: Quadriceps

Step 1: Stand with dumbbells grasped to sides. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.

Step 2: Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg

Leg Extensions 4 sets and 12/10/8/6 reps

Leg Extensions 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Leg Extensions 4 sets and 12/10/8/6 reps

Leg Extensions Workouts

Powerlifting Workouts Leg Extensions 5 sets and 12/10/8/6 reps video & image guide

Leg Extensions 4 sets and 12/10/8/6 reps

Leg Extensions 4 sets and 12/10/8/6 reps

Leg Extensions 4 sets and 12/10/8/6 reps

Muscle: Quadriceps

Step 1: Slowly raise the weight by extending both legs upwards to the straightened position.

Step 2: Do not jerk the weight up. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.