I will begin the month by continuing my series of low back reconditioning exercises. 80% of the population will suffer from low back pain at some point in their life. This is a pretty good indication that we need to completely change the way we move and the way we exercise. Most low back issues are due to glute inactivity and hip immobility. Due to our culture of sitting all day many people have glute muscles that simply don't do the job they were designed to perform. The Hip Extension is a simple yet very effective exercise to add to your warm-up to help activate those under-performing glute muscles.
- Begin by lying on your back, bend your knees so your heels are directly under your knees, and lift your toes off the floor.
- Squeeze your glutes! Pretend you are holding a piece of paper between your butt cheeks...don't let go of the paper!
- Extend your hips.
- Hold for 8 - 10 seconds for 3 - 5 reps.
- Your butt should be rock solid and you should not feel much in your hamstrings. If you do feel it in your hamstrings squeeze your butt tighter.
On a completely different note...anyone know anything about designing web sites?? I'm in need of some guidance in this area.
Welcome back!! Keeping up with the blog is tough.. I don't know how people do it on a daily basis.
ReplyDeleteBackbends are good too.... if done correctly.
You can post something on Craig's List about needing a web designer. I've heard of people having some luck there.
As a yoga instructor, exactly what do you mean when you say "backbend?"If you're referring to lumbar hyperextension then that would only exacerbate existing low back pain. If you are talking about thoracic extension (which I think is how those postures are supposed to be performed) then I agree, if done correctly they can help low back pain. However, thoracic immobility would be more associated with neck pain.
ReplyDeleteThanks for the craigslist tip! It's just too bad I don't have a graphic designer for a sister who might be able to put me in contact with someone. Bummer for me...