Seated Ball Twist and Planks, Two Great Exercises to Help Prevent Low Back Pain

Low back pain is a common ailment that can be very disruptive to simply performing the everyday activities of your life.  According to the American Chiropractic Association:

• Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.
• Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
• One-half of all working Americans admit to having back pain symptoms each year.
• Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.
• Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
• Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.

However, the good news is that most back pain can be prevented through exercise.  Exercises that develop and strengthen your lower back and abdominal muscles are the best weapons for the treatment and prevention of low back pain and below are two of my favorites.  Please click here to see the entire article...

Strength Training Over 50, Three Exercises to Strengthen Your Back

Performing a regular strength training program is one of the most important things you can do to maintain your muscle mass and strength as you age.  Below are three of my favorite exercises for developing and strengthening the muscles of your upper back which are critical for good posture, and reducing your risk of chronic neck and shoulder pain.

Exercise 1.  Lat Pulldown

The lat pulldown is a great exercise for strengthening and developing the upper back muscles that are critical for good posture.  People whose shoulders are slumped forward most likely have underdeveloped upper back muscles.

First, sit down and adjust the thigh pad to a position that firmly fits over your thighs.  Then select a resistance with which the last three repetitions are difficult to complete.  If this is your first time doing this exercise, it may take experimenting at several weights before you find the right resistance.  Next, grip the bar a little wider than shoulder width, sit down on the seat and place your knees firmly under the pad.  Start with your arms fully extended and your chest held high.  This is your start position. Now, pull the bar slowly down to the base of your neck while squeezing your shoulder blades back and together.   Slowly return the bar to the starting position.  (It should take about three seconds to pull the bar down and about two seconds to return the bar to its starting position). Proper breathing is very important, so remember to exhale as you pull the bar down and inhale as you return the bar to the starting position. 

Exercise # 2 - The Seated Row

The seated row is also an exercise that targets the muscles of the upper back.  Place the pin in a resistance with which the last three repetitions are difficult to complete, again you may have to experiment to find the appropriate weight for you.  Sit on the bench, and place your feet on the foot rest.  Lean forward, and grab the attachment.  Slide back until your legs are almost fully extended and hold the attachment waist height with your arms fully extended.  This is your start position.  Lift your chest high, and slowly pull your hands to your naval, while rolling your shoulders back and pinching your shoulder blades together.  Then, slowly return to the starting position.  Your breathing pattern for this exercise is to exhale when you are pulling in and inhale when you are returning to the starting position.

Exercise # 3 - Upright Rows

I like to incorporate three movements for the upper back because these muscles are often neglected and weak in most clients that I see.  Weak upper back muscles not only lead to posture problems, they also lead to neck and shoulder problems.  The upright row strengthens and develops the top portion of your trapezius -the muscle at the top of your shoulders that attaches to your neck.  Perform this exercise at the cable machine.  Attach a straight bar, and placing the pulley at the lowest level.  Grip the bar at a position where your hands are about an inch apart, and stand upright with your arms fully extended.  Position your feet shoulder width apart, slightly bend your knees, and lift your chest high.  This is your start position.  Pull your hands to the top of your chest, while keeping your elbows slightly higher than your hands. Then return to the start position.  Exhale as you pull the weight upward, and inhale as you return to the start position.

 

Try These Two Exercises to Strengthen Your Core and Prevent Lower Back Pain

Strengthening the muscles of your core (lower back and abdominal) is an excellent way to proactively decrease the probability of developing lower back pain.  Below are two of my favorite exercises for improving my core strength.

Rollups

Rollups shape and develop the back of your legs and calves, and is also very good for improving core strength.  Lay flat on your back, extend your legs and place a therapeutic ball under your heels.  This is your starting position.  Lift your hips off the floor, and pull the ball toward your butt.  Now, press through you heels and lift your hips as far as possible.  Then, slowly return to the starting position.  Breathing pattern for this exercise is to exhale while rolling the ball towards you and to inhale while returning to the starting position.  I recommend starting with 2 sets of 10 repetitions

Seated Ball Twist

  

 

The seated ball twist is a very good exercise for abdominal development and strength.  Sit on the floor with a slight bend in your legs.  Hold a therapeutic ball with your arms fully extended in front of you.  Lean back slightly, pick your chest up high and pull in your naval.  Now, turn your shoulders to one side, and touch the ball to the floor.  Then turn to the other side, and do the same.  A complete revolution counts as one repetition.  Be sure you arms stay extended throughout this exercise.  Breathing pattern is to exhale as you touch the ball to the floor and inhale as you bring the ball across your body.  I recommend starting with 2 sets of 10 repetitions each way.

You can see my complete line of downloadable strength training programs from beginners to advance by clicking on this link: Forever Fit and Firm

Two of My Favorite Exercises For Upper Back Strength

I'm in my 50s and I know that strength training is the most effective way to build and maintain my muscle mass, and to keep my strength.  I strength train 3 to 4 times each week and I can honestly say, I'm stronger than I was in my 20s.  It's never too late to reap the benefits of this form of exercise, people in their 90s show improvements in muscle size and strength when start to lift weights on a weekly basis.

Below are two of my favorite exercises for keeping my upper back strong.

Lat Pulldown Close Grip

The close grip lat pulldown further strengthens and develops your upper back muscles.  First, sit down and adjust the thigh pad to a position that firmly fits over your thighs.   Next, grip the triangle attachment, sit down and place your knees firmly under the thigh pad.  Begin with your arms fully extended and your chest up high.  This is your start position.  Slowly pull your hands down to the top of your chest while squeezing your shoulder blades together.  Slowly return the bar to the start position.  Exhale as you pull the weight toward you, and inhale as you return the weight to the start position.

 Upright Row

The upright row strengthens and develops the top portion of your trapezius -the muscle at the top of your shoulders that attaches to your neck.  Perform this exercise at the cable machine.  Attach a straight bar, and placing the pulley at the lowest level.  Grip the bar at a position where your hands are about an inch apart, and stand upright with your arms fully extended.  Position your feet shoulder width apart, slightly bend your knees and lift your chest high.  This is your start position.  Pull your hands to the top of your chest, while keeping your elbows slightly higher than your hands.  Then return to the start position.  Exhale as you pull the weight upward, and inhale as you return to the start position.

Checkout my Beginners through Advanced Strength Training programs by clicking on this link: Forever Fit and Firm