Daily News | Functional fitness: Build a strong back now and for the future
Lower back pain is a major cause of disability and loss of productivity — and it can make getting down on the floor and back up again, our focus this month, unappealing at best, and impossible at worst. As we get older, years of hard work, degenerative disk disease and poor posture all can contribute to back pain, and the temptation to give up on exercise.Getting on the floor -- and back up -- the right way.
Avoiding sitting for long periods at a time, ideally taking at least a 10-minute break for every hour of sittingLifting heavy objects by bending the legs rather than using the backWalking with a straight spine and trying to avoid slumping or leaningThis move works the transversus abdominis, the muscle that stabilizes the spine and lower back region.
Slowly relax the muscles and allow the abdomen to sag toward the floor. Stick your chin out and your tailbone up.If your knees are painful, sit on the floor or at the edge of a chair. With your feet hip width apart, hands under your outer thighs, perform the same movements described aboveThis stretch helps relieve tension in the lower back while gently working the core muscles to improve stability.
Repeat four times each side, keeping your breathing normal. Try this before you go to bed to relax or first thing in the morning to wake up the hips, spine and lower back.This seated rotational stretch also relieves tension while strengthening the lower back.Place your fingers on your ears, with elbows sticking out to your sides.Hold for 10 seconds, breathing normally.Begin on all fours in the tabletop position, drawing your navel in towards your spine. Use a towel under the knees if needed.
France Dernières Nouvelles, France Actualités
Similar News:Vous pouvez également lire des articles d'actualité similaires à celui-ci que nous avons collectés auprès d'autres sources d'information.
4 strategies to build your email list and grow subscribersBuild your email list and you'll be adding plasma to your business. Here are 4 easy ways to do it consistently and intelligently.
Lire la suite »
Minecraft Howl's Moving Castle Build Is A Studio Ghibli MasterpieceA talented and detail-oriented fan of Howl's Moving Castle and Minecraft has joined the two IPs through an impressive in-game creation.
Lire la suite »
Volvo aims to build its electric vehicles using advanced single-cut mega-castingVolvo Cars is investing SEK 10 billion ($1.1 billion) in its manufacturing plant in Sweden to add mega-casting to its processes
Lire la suite »
Jambo secures $7.5 million in seed funding to build Africa's web3 'superapp'A company looking to seed Web3 penetration in Sub Saharan Africa via a superapp has raised $7.5 million from early backers.
Lire la suite »
LaSource: This Company Wants To Help You Find – or Even Build – The Car Of Your DreamsTaking motorcar brokerage to a whole new level, we speak with James Banks about LaSource and his entrepreneurship journey. Learn more here.
Lire la suite »