Back Health USA

Back Health / Mental Health / and Everything In-between

3 Methods for Employees to Prevent Back Pain

Posted by on Oct 27, 2016

3 Methods for Employees to Prevent Back Pain

The undeniable truth about building one’s career is that in order to take it to the next level, it is often necessary to work over time and take on an extra work load. Truly, the race to being promoted is getting more competitive than ever. Nonetheless, the obvious equation that exists is that the more time one works in the office, the more time is spent in a sedentary position – which can be harmful to ones back.

This can be testified by a number of employees undergoing the most common pain of all the working class – back pain.

back-pain-at-work

Back pain and career drive has been strongly tied together because many in-office jobs require their employees to sit down in their desks most of the time to focus on the work at hand. For this reason, employees should be aware of the things that might just save them from the aftershock of their daily grind. Here are three tips on how back pain can be relieved for those desk-bound employees.

Don’t Forget to Stretch

Sitting all day in a desk makes the bones settle and become less immobile. Not moving creates stress, which could possibly lead to injury, as it can affect the way the body provides oxygen to the rest of the body. All of these can be combated by doing one simple exercise – stretching.

The wonders of stretching in a regular exercise program are strongly emphasized by many sports scientists, as it prepares the body for rigorous activities and assists with blood flow. However, doing it in the office has its own benefits too.

The usual stretching exercises at work can save anyone from extreme back pain later. This is because stretching can help improve flexibility. Better flexibility may then improve one’s performance in their regular physical activities and decrease the risk of injuries by helping the joints move through their full range of motion. It also enables one’s muscles to work more effectively. Furthermore, back and hip stretches allows for the spine to relax, making it more flexible, and negating the accumulated stress that can induce pain.

Practice Good Posture

The number one factor that induces chronic pain is a person’s posture. Posture dictates how a person’s body positions itself upright while standing, sitting or lying down. Good posture is one of the most important game changers in lessening the chances of back pain.

good-posture-in-front-of-computer

Technically speaking, good posture involves the training of a person’s body to sit, stand, walk and lie down in the best upright position. Its range of benefit is totally dependent on how a person regularly trains his or her body to keep that healthy stance.

Posture can be practiced in the simplest of things like picking up things on the floor or sitting on a backless stool. Training the body to independently sustain a good posture can help decrease the rate of having back pain. Furthermore, the spine becomes more relaxed and does not undergo various stresses from unbalanced or torqued posture.

Exercise and Diet

Above everything else, it is important to engage in regular exercise and sustain a healthy diet. These two constant factors for overall health should be a habit for many employees mainly because it dictates how his or her body will react to the stresses that come from getting and keeping their supposed dream job.

Regular jogging is one of the simplest ways to beat back pain. This is because jogging is an all-around exercise that puts the muscles and bones into motion. In turn, it boosts the body’s endurance and strength.

salad-work

On the other hand, a proper eating regimen to beat back pain includes calcium-rich food, paired together with a lot of vegetables to avoid inflammation. Also, avoiding processed food, fast food and saturated fat can help in preventing inflammation which these foods fuel.

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10 Weird Health Tips for Men

Posted by on Sep 9, 2016

10 Weird Health Tips for Men

Health is Wealth.

This saying might just be the single most used (worn-out) health-related quotation on earth. And for good reasons.

People have heard thousands of health one-liners that they are now well-embedded in the minds of people around the world. This includes simple health tips like “if you want to build more muscle, go hit the gym at least three times a week and have a protein-rich diet,” or “to have more energy through the day, get enough sleep at night.”

However, there are some other, arguably “weird”, tips that you may have never heard of.

You may scratch your head or raise an eyebrow after reading some of these facts, but you may want to consider that some oft-repeated tips to stay healthy can actually be really absurd and counter intuitive. After all, the below “weird” tips are actually scientifically proven to make a more fit and healthy person out of you.

Drink Coffee Before a Power Nap

coffee

According to a research study in Japan, drinking coffee before taking a nap could help you to perform better as you wake up. The study’s result shows that people who had consumed 200 milligrams of caffeine and then immediately went for short nap felt more focused and alert afterwards versus those who just took a nap.

This is because after drinking coffee, the caffeine  kicks in after 20 minutes and clears the brain of adenosine molecules. This maximizes alertness and focus since high levels of adenosine causes fatigue.

 

Use the first urinal in the comfort room

urinalSurprisingly, the first urinal in a restroom – the one closet to the door – is most likely to be cleanest among all the urinals in the room. In a study, experts examined 51 public toilets and found out that urinals near the door are constantly the ones that have the lowest bacteria levels.

The first stall is probably the least used since it is near the door and most people want a bit of privacy when doing their business in the comfort room. Just a reminder though – when you’re done, stand away from the urinal before flushing. Doctors warn that flushing causes a fine mist of water to spray up which may contain harmful bacteria.

 

Don’t Blame Yourself for Losing Your Keys

locked-out

There is a significant difference between how young people and older people interpret losing their car keys, according to research. A young person usually accuses someone else of taking the keys, while older people tend to blame their old age for being so forgetful.

Experts say that you should not use your age as an excuse for your failures – like not remembering where you put your car keys. It is actually an effective mental trick to stay mentally younger.

 

Do Not Use Antibacterial Soaps

washing-hands

According to the American Medical Association, using an antibacterial soap may not really be helpful. In fact, it could actually make you MORE prone to germs. Almost 50 percent of the soaps in the United States contain antimicrobial agents; AMA states that there is no definite scientific proof that these soaps are better at killing germs than regular ones.

On the contrary, they warned antibacterial soap users that it may be more harmful than it is beneficial. Most antibacterial agents cause dry skin, and having dry and flaky skin can cause skin irritations that could later on become wounds that can serve as a gateway for germs to enter the body.

 

Do Not Brush Your Teeth Immediately After Eating

brushing-teeth

For healthier teeth, experts say that after eating, you should wait for 30 minutes to an hour before brushing your teeth, especially if you ate something acidic.

Food and drinks that contain large amount of acid like citrus fruits, tomatoes, sports drinks, coffee, and soda can soften tooth enamel. That is why brushing your teeth after consuming acidic food allows the acid’s effect to speed up and can damage the enamel of your teeth and erode the layer below it.

 

To Fit In a Smaller Shirt, You Have to Gain Muscle

dress-nice

You heard it right – it’s about muscle mass, not fat. A 170-pound man who lifts weights (and thus is more muscular) is more likely to fit in a smaller shirt than a 170-pound man who does not exercise at all. Similarly, a 170-pound muscular man could wear the same size as a slightly lighter man who is physically inactive.

This is because the man who exercises gains more muscle mass, while the one who does not work out gains mostly fat, in spite of their similar weight. Muscle takes up lesser space in the body since it is more compact and denser than fat, so the muscular man ends up being thinner despite being the same weight.

Expose Your Body to Extremely Cold Temperatures

wim-hof

You read that right: if you want to increase your immunity against diseases and have a happier disposition in life, you may want to try the Wim Hof method. This technique is a rather odd mental and physiological training that incorporates breathing, meditation, and cold exposure. The theory behind the Wim Hof Method is that as the average human goes about their day-to-day lives, they are simply not exposing their bodies to particularly stressful environments, and the physiology of their body ends up reflecting that. Exposing your body to more controlled stressors allows the body to withstand and adapt to that stress.

According to a Wim Hof Method review, the author has become more powerful after doing the breathing exercises daily.  Since trying out the unique method, he has noticed subtle but significant physiological improvements in his everyday life.

Flush Your Enemies

flush

Just for clarification – it’s not real people that need to be flushed – it’s their names. There is a psychological trigger that induces a sense of satisfaction and relief from stress when people flush a toilet, especially with its rather triumphant flushing sound.

To make it extra stress relieving, bring a pencil or a pen every time you enter the comfort room. While doing your business, write on small strips of flushable toilet paper the names of the people who have stressed you out lately. Include anyone who has been causing you negative vibes, and has caused misery in your life. After you’re done, crumple the paper strips and throw it in the psychological pit (together with everything else). You then flush the toilet with your newly-heightened feelings. You would be surprised how relieved you will feel after doing this simple but powerful gesture.

Eat More to eat Less

bread

Eating a low-calorie snack of bread or cookies to stave off your hunger may seem rewarding for someone that watches their calorie intake, however, diet experts say that doing that is actually more likely to make you crave more food than if you eat a larger meal. This is because eating in small portions of carbohydrates causes a spike in your blood sugar levels, which causes you to want to eat more.

Instead of eating low-calorie carbs, dietitians suggest that you replace it with high protein foods such as peanut butter or cheese with a serving of fruits. Although these are higher in calories, protein and fat makes you become full faster and stay full longer.

Exercise When Tired

exercise

After a stressful and exhausting day at work, most of us prefer to just sleep than to work out. However, researchers have proven that doing physical activities when feeling fatigued and tired can in fact give you more energy. In a study published in Medicine and Science in Sports and Exercise, the feeling of fatigue along with bad mood and depression improved after a single 30-minute moderate intensity exercise session.

This is because exercising helps you to regulate your breathing pace, allowing more oxygen to be distributed to all the organs of the body. Doing so allows you to work more efficiently as it improves your body’s endurance.

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3 Perfect Nutrient Plans for your Muscle Building

Posted by on Sep 2, 2016

The importance of staying healthy and fit is constantly reiterated by many health experts all across the world. On the path of being physically fit, the main pre-requisites reiterated are always diet and exercise. Many people often have the notion that when you constantly exercise, then you are already fit and healthy. That, in fact, is wrong.

muscle-guy

Health enthusiasts and doctors alike make it a point to say to their patients and clients that having a balanced diet is equally as important as exercise. In fact, it is proven that 80% of body building is done in the kitchen. That implies a lot about how your diet actually impacts the end result of any health regimen.

Everyone’s bodies are different, and often individuals require a different amount and type of nutrients. This depends on age, gender, illness and the rate at which your body works. This trend is similar if you want to develop a certain body part such as arms, legs and chest, as every person has a different preference on which body part to build.

For those whose goal is to buff up, keep your eyes on the prize and learn more about nutrition in developing those bods. Eat right and feel right. Here are three nutritional plans for your muscle building needs.

ARMED with the right diet: Biceps and Triceps

Anyone who knows the basics of anatomy would tell you that there are many other muscles in your arm besides the biceps and the triceps. Your gym trainer would tell you that improving those parts will likely lead to strengthening the others. Your trainer is right. By doing arm muscle exercises you are able to improve the muscles specific to that area. This includes using dumbbells, push ups, chair dips and many other exercises. What is equally important is the perfect diet that comes with it.

muscle-girl

In order to get bigger arms, you must eat foods that promote muscle growth. If you do not eat a good muscle building diet, you are limiting the results you can get from training, according to Muscle and Strength, an authority in bodybuilding. Focusing on adding more protein, complex carbohydrates and calories to your diet can help you meet your size goals.

Protein is important in nutrition mainly due to its benefits in aiding recovery of the muscles after exercise. This ultimately means that when you intake foods high in protein, you are healing your muscles for you to work them out during the next session. It is advised to eat protein in every meal and to aim for at least 30 grams of protein per meal with a basic diet plan. The Academy of Nutrition and Dietetics states that eating at least 1.4 to 1.8 grams of protein found in meats, fish, dairy products, eggs and beans daily per pound of body weight can definitely help in the process of building your arms.

eating-meat

The best way to get your daily dose of protein is by eating organic beef. It contains lots of CLA (conjugated linoleic acid) which is basically healthy fat that helps you burn unhealthy fat. Aside from that, many studies show how CLA also helps you gain muscle mass. According to a study on a group of men who took only 5g of CLA per day gained more muscle over 7 weeks than men who did not take CLA.

Similarly, wheat germ is a viable option for adding that much needed protein to your diet. It is high in octacosanol, and if you eat wheat germ about 30-to-60 minutes before your muscle building workout, the octacosanol in wheat germ helps to increase your muscle strength and endurance during your workout. This high-carb food source also has lots of protein in it.

On another note, preferring brown rice over white rice can have huge benefits in arm muscle building. It is high in GABA (gamma-aminobutyric acid) and GABA can increase your growth hormone levels by up to 400%.

Eating Healthy, CHEST out: Pectorals

The most popular exercises to add strength to the pectorals (the muscle in the chest) include bench press, dumbbell press, dumbbell flys, cable crossover, and the push-up. In fact, there are a huge variety of chest exercises you can do to make your chest lean, cut and stand out. However, what comes before a solid cut chest is a solid cut diet.

If you want a bigger and stronger chest, you need to eat more. Most active men need 15-to-17 calories per pound of body weight for maintenance. To build one pound of muscle mass per week, you would want to add 3,500 total calories into your weekly diet. The simplest thing to do is just take note of the food you eat in a calorie counter.

If you want to go about packing on those calories in a greener way, then you may want to check out the best green superfood drinks here. This intelligent mix of vegetables, fruits and herbs provides protein, antioxidants and enzymes to help boost muscle growth.

Salmon can also build chest muscle because it is calorie-dense, with 233 calories in a 4-ounce fillet. This is beneficial because you need to eat a surplus of calories to gain muscle mass. Additionally, salmon is high in protein, the nutrient your body uses for muscle repair and growth, with 25 grams per 4-ounce serving. Furthermore, salmon is high in fat, with 14 grams — less than 3 grams of which is saturated fat.

a-healthy-meal

Another beneficial food choice for bulking up your upper chest is eggs. Like salmon, eggs are rich in both protein and fat. A large egg contains 72 calories, with 4.8 grams of fat and 6.3 grams of protein. Additionally, eggs are a good source of vitamin D. In “Effect of Vitamin D Supplementation on Testosterone Levels in Men,” it is indicated that higher intake of vitamin D promotes an increase in testosterone levels, which eventually promotes muscle growth.

Eating, Kicking, Living: Quadriceps and Hamstrings

Leg muscles are arguably one of the hardest muscle groups to build since it is, obviously, your primary mode for mobility. You tend to lose muscle mass and instead have the muscle that is there become stronger and more lean. Plus, aesthetically speaking, most bodybuilders put off working on them as they are usually hidden, and they lack the same visual impact as other muscle groups. In spite of these factors, they still come with their own set of challenges just like every other muscle group.

And yes, diet still plays a huge in toning those quads.

According to the National Strength and Conditioning Association, protein is essential and should be supplied in every meal (around 1.5 to 2.0g/kg of body weight is ideal). Carbohydrates should remain the predominant macronutrient; complex carbs are preferred over simple carbs but both are needed. Fat should be used in moderation, totaling about 30 percent of your overall diet. Monounsaturated and polyunsaturated fats should make up most of the fat allotment. In order for the body to build muscle, athletes also must exceed their caloric requirements by about 10 percent.

eating-well

Lean white chicken breast adds protein without the fat of dark meat. Adding salad greens and mixed colored vegetables provide antioxidants to help the body recover from training sessions. Similarly, olive oil and avocado provide heart-healthy fats when portioned appropriately. Putting them all together can make a delightful meal that gives you the proper nutrients you need for building your leg muscles.

Another essential food to eat is bran cereals with skim milk. Bran provides complex carbohydrates to give you energy for mobility. Bran cereals are fiber-rich foods. It contains around 5 grams of fiber in one serving, which is about 20% of the daily fiber requirement of a 2,000 calorie diet. Fiber is necessary in your bodybuilding diet as it helps in your bowel movements as well. The skim milk provides protein and can be supplemented with the addition of protein powder.

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The Perks of Having a Personal Fitness Trainer

Posted by on Aug 31, 2016

The Perks of Having a Personal Fitness Trainer

It’s no longer just about weightlifting or cardio anymore – nowadays, hiring personal fitness instructors is all about having the best assistance in developing a healthy and fit lifestyle. According to Cedric Bryant, PhD, chief exercise physiologist at the American Council on Exercise (ACE), studies have shown that personal trainers can help people stick to their exercise routines more effectively than they would on their own. If you ever thought that hiring personal fitness trainers is just a waste of money, you probably haven’t realized their true worth.

Here are some of the benefits of having your own personal fitness trainer.

Building Confidence

Working with a good personal trainer can help you boost your confidence level. With positivity, encouragement, and understanding, a good personal trainer can show you all of the best in yourself.

A good trainer also can help you reach your physical goals, improving the way your body looks, feels, and operates on a daily basis. This leads to you feeling more confident in yourself and your abilities. Doing it alone can be tough because you may be your only source of inspiration; humans are indeed social beings who thrive in the presence of others. Hiring a good personal trainer can definitely help you achieve the results you want.

Setting Goals and Achieving Them

A personal trainer helps you define your fitness goals. They take into account your current fitness level and discuss what you want to achieve through your workout. While you may have some idea of the goals you want to set, a professional is able to help you break them down into smaller goals that are specific and realistic. The personal trainer also helps assess your progress toward those goals.

trainer working with person

Having fitness goals is so much better than just trying to be fit and work out randomly. Numerous studies conducted in the field of success psychology have shown that individuals who set goals have a far better chance of achieving them than those who do not.

Personalized Workout

Personal trainers create a specific workout plan just for you based on what you want to achieve. The personalized plan typically gives you better results than a general workout plan. Because they know your physical condition and medical background, they are able to make adjustments in the program to fit your needs.

Anyone can do a workout from Men’s Health, Women’s Health, Shape, Men’s Fitness, or any other magazine, but they are simply an attempt for one-size-fits-all programs that don’t take into account differences between individuals that make them unique. These types of programs may lead to injuries as well if you aren’t familiar with the exercises or just aren’t prepared for the training techniques involved in them.

Having a personal trainer allows you to have customized workout activities based on your specific goals, the time you have to devote to exercise, the equipment available, and many other factors (e.g. specific health needs, social support, and current mental state). Having this type of program also allows you to achieve the results you desire in much lesser time.

You might find fitness programs to be difficult to follow at first, but once you get into the habit, it is generally very easy. Some people do a lot of cardio, but no weight training, or vice versa. It is very important to get a bit of both, as cardio is wonderful for your heart and weight training is excellent for bone density among other things. If this sounds like you, you are the perfect candidate for fitness programs planning.

Proper Workout Mechanics

Professional fitness trainers have spent time studying and practicing the correct way on how to perform workouts. In this way, they would know how one can maximize their results while diminishing the risk of injuries. This is another of the many benefits of hiring your own fitness instructor.

pushups with trainer

A professional trainer teaches you the proper way to perform each exercise movement in your routine. They can demonstrate the movement first and then watch you perform it so that they can correct any issues with your posture or technique. Learning how to perform exercises properly reduces your risk of injury.

For example, if you are lifting a lot of weight, your body is likely to become slightly misaligned, which can place your muscles, joints and tendons in awkward positions that could potentially cause strains or tears. It is best to ease up on the weight if it means you are better able to maintain proper form. Proper form during workouts is something most people take for granted, but is still of utmost importance.

Efficiency

Time is gold, and everybody knows it. You probably have what seems like an endless amount of things to do each day. Hiring a personal trainer can help you get results much more effectively and in less time as well. Personal Training Courses are designed to reach your goal faster than what you normally would if you’re just training by yourself, and fitness trainers know just about every training course that’s best for anyone.

Efficiency can lead you into getting the most out of the time that you spend working out. In most of fitness instructor guided workout routines, there are much more efficient exercises and techniques than you think. For example, you might be doing too much of upright rows, where you can get by with dumbbell shrugs and still get the effect that you wanted for your traps.

trainer on sport ball

Also, having a personal trainer would guarantee a spotter. Spotting is a crucial component of fitness training. Proper spotting for appropriate resistance training exercises enhances a lifter’s mental and physical performance during resistance training. Without a spotter weight-lifters may put themselves at a higher risk for lifting-related injuries. Furthermore, spotting hastens your muscle development by a huge margin because your muscles properly contracted and trained as compared to a normal weight lifting session on your own.

Motivation

Motivation is something that can truly help you become more fit. If you’re not at all motivated to reach your goal, you may never be able to achieve it. The same goes with fitness.

Then again, motivation is often difficult to maintain when you exercise on your own. Regular sessions with a personal trainer enhance your motivation to continue with a workout regimen. They are highly trained on how to motivate a person. Even if you don’t use a personal trainer for every session, knowing that you are going to meet with your trainer soon motivates you during your workouts.

come on you know

You also get the satisfaction of showing your trainer the improvement you’ve made as your exercise program progresses. Having someone to validate and affirm your improvement, especially from a trainer could help you see how you gradually reach your fitness goals.

Accountability

Another common problem is lack of commitment to a regular exercise program. When you exercise on your own, it is easier to skip a session here and there or fall off the wagon completely since there’s no one to hold you accountable for you actions. When you work with a trainer, they keep you accountable, making it more likely that you’ll stick with your training program.

A great personal trainer helps keep you accountable for not only exercise, but also nutrition. On top of that, by spending money to hire a trainer, you are making yourself much more accountable for the exercise and lifestyle changes you will make: people are naturally more invested in things they pay for. Having more on the line can help you live the life you desire.

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Why You Should Start Doing Back Exercises

Posted by on Jun 13, 2016

Here’s the thing: you don’t need to be an aspiring bodybuilder or an athlete before you think about lifting weights or doing back exercises. Because no matter what your profession is, back pains will start to develop once you stop taking care of yourself.

A man in the gym flexing his back muscles.

Whether you’re a gym regular or someone who has just started training, a trainer or therapist will almost always advise you to do lower back exercises. Perhaps they want to add in a routine training for injury prevention and better overall body strength.

Even if you don’t realize it, your body particularly needs back exercises just like how plants need fertilizers or dogs need dog probiotics: you can potentially survive without it, but your life would be so much better with it.

So what’s the big deal with back exercises? Why do we need to do them in the first place?

The Natural Benefits of Back Exercises

Back exercises provide spinal support.

The body’s muscle groups located at the lower back includes stabilizers that act as support for muscles around the spinal cord and consequently, the spinal cord itself. Some of these muscles make up the part of the core muscles that takes a lot of benefit from consistent toning and strengthening. The body’s core muscles are so important as they are the direct connection of the lower body to the upper body. As such, it provides a vital role in maintaining balance and aligning the body’s center of gravity during various physical activities.

In the grand scheme of things, the core carries the body and distributes the pressure brought about by gravity or other outside force acted on it. By carrying the body and distributing the stress all over it, the core is able to support the body’s internal infrastructure. This includes a huge part of the spinal cord, the abdominal organs, and many other important parts.

Muscular anatomy, the core.

This is how vital taking care of the core is. Many kinds of lower back exercises like leg curls and back hyperextensions actively work out the lower back muscle groups, which means that the core muscles can function more easily because they are stronger.

Back exercises facilitate proper balance among muscle groups.

If you’re not a bodybuilder, you are usually not appropriately using your muscles. Sometimes, you might find muscle pains that you have no memory of stressing. No matter who you are or what you do, you ought to take care of your back muscles as they are the muscles that takes care of all your other muscles.

Say you’re lifting a box full of your old stuff. The act of lifting any object definitely takes a toll on your back muscles as time progresses. Think of it as a sum of many stressful actions that eventually makes your body ache – especially your back muscles.

This is the reason why bodybuilding is always good for the body, especially when you train properly. In handling heavy weights, the back muscles are also trained in order to provide balance with the chest muscles. In a more general sense, there’s also the “strong limbs/weak core” scenario, or someone who trains up the pecs and arms without training the back and abdomen.

In this case, you may suffer some area-specific injuries or conditions simply because the surrounding muscle groups are not prepared to deal with the additional bulk or pressure on another. It’s always a good idea to pay attention to the balance between your lower back and other core muscles in relation to the primary muscle groups in the chest and arms while you are engaged in an intensive weight training program.

Back Exercises Without Weights

Surely, lifting weights maybe too much for beginners. Luckily, Dailyburn.com gave a few good back exercises that do not require weightlifting:

  1. Reverse Snow Angels
  • Position yourself face down on the ground with arms at your sides and palms facing down.
  • Peel your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back.

A floor exercise to train the whole back.

  • Keeping your head facing down, in a slow, controlled motion, bring your arms up past your shoulders and up to your ears until your thumbs meet directly above your head.
  • Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats and shoulders.
  • Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
  1. Dolphin Kick
  • Position yourself face down on a bench so that the crease of your hip is at the end of the bench.
  • Your feet should be resting on the ground with your hands firmly engaged on the underside of the bench for support.
  • Straighten out your legs while raising them all the while engaging your abdominals, glutes, hips and spinal erectors in your low back. Your toes should be pointed away from your body and above your head at the top of the movement.

Lower back exercise.

  • Hold this static position for 5 seconds by firmly engaging every muscle in your body, before dropping the feet slightly below the bench and contracting again for 4 additional reps.
  • Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
  1. Superman
  • Lie face down with your chin on the ground and eyes at a neutral gaze.
  • Your ankles should be touching with toes pointed under you.
  • Reach your arms straight out above your shoulders so your palms are resting flat on the floor.
  • Engage your back, glutes and shoulders to pull yourself a few inches off the ground.

Core/back exercise on the floor.

  • Your arms and legs should remain fully contracted so that your hands and feet are elevated to the same relative height at the top of the static hold position. Hold this position while fully engaging your body and“fly” like Superman.
  • Repeat for 3 reps with a 15-30 second static hold, and 30-60 seconds rest between sets.
  1. Hip Hinge
  • Stand up straight with your hands on your hips. Your feet should be slightly wider than your hips and firmly planted on the ground.
  • Start the movement by engaging your core, pushing your ribs down and pulling your shoulders slightly back with a neutral neck position.
  • Bend forward at the waist in a slow and controlled manner while keeping your shoulders in line with your hips.
  • Keep your back, glutes and hamstrings engaged throughout the exercise. Bend forward until you are parallel, or just above parallel to the floor, before bringing yourself back up to the starting position.

Straight back while bending.

  • Note: A common error to this exercise is rounding the back, resulting in a loss of the neutral spine position. Form is crucial to this exercise and should be replicated perfectly on each rep to avoid injury and get the most out of the exercise.
  • Repeat for 3 sets of 10-15 reps, with a 30-60 second rest between sets.
  1. Nose and Toes Against the Wall
  • Start in a push-up position with your feet against the wall.
  • Next, walk your feet up the wall while keeping your core tight, hips flexed and spine neutral.
  • Place your palms firmly on the ground just outside shoulder width as you begin to inch your hands towards the wall.
  • The top of the position will be reached when just your nose and toes touch the wall with firm hand placement on the floor and rigid core for a “hollow body” position.

Wall pushup demonstration.

  • Upon completion, safely come down by walking your hands away from the wall and bringing your feet down in a controlled manner.
  • Repeat for 3 reps with a 15-30 second static hold, and 30-60 seconds rest between sets.
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