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Advanced Exercises for a Healthy Back

Advanced Exercises for a Healthy Back
"""Why are advanced back workouts necessary?

The exercises described in the OSH Answers document Exercises for a Healthy Back should be sufficient to keep your back fit and pain-free if done regularly and supplemented by such aerobic activity as walking (see the OSH Answers document Walking - Still Man's Best Medicine), of course, as long as no accident, traumatic injury, or any kind of mishap happens to you. However, some people may want to enhance their fitness training, either because their jobs involve lifting heavy objects or because they are physically demanding.

Why is it important to stretch before working out your back muscles?

The right way to stretch involves having relaxed, sustained moves with your attention focused on the muscle being stretched. While stretching, avoid bouncing up and down, making jerky movements, or pulling muscles to the point of pain. Stretching reduces muscle tension, promotes cardiorespiratory function, improves body awareness, and multiplies the positive effect of the back exercises to follow.

How can the hips and legs be stretched?

Stretching Exercise #1 — Stretching the LegsThis exercise stretches the muscles in the thighs and lower legs as well as the joints in the hips, knees, and ankles. The Right WayFigure 1A Lunge with the Left LegKeep your left foot flat on the ground and the spine perpendicular. Keep the back knee flexed. Keep the torso upright with the lumbar spine neutral. Maintain this position for about 10 seconds, gently deepening the lunge and maintaining the torso

How can you strengthen the neck muscles?

Exercise #3 — Stretching the neck Exercises should be performed in a sitting position with your feet firmly planted on the floor. Do not move your head or neck during the entire exercise. Place the tongue on the roof of your mouth behind the front teeth. Figure 3A Place your hands on your foreheels.

How can spinal stability and fitness be improved?

Exercise the spine's main stabilizing muscles, including the back extensors, abdominal muscles (the so-called ""six pack""), and abdominal muscles (lateral obliques). Exercise these muscles in a special way by ""sparing the back"" by performing all exercises with the spine in a straight line with no additional load. Starting an exercise sessionEvery session should begin with the ""Cat-Camel"" exercises — see Figures 4A, 4B.

How are the abdominal muscles exercised?

Figure 7 Lie on your back with your knees bent. Keep your spine in neutral alignment, neither arched up nor flat against the floor. Inhale deeply and relax your stomach. Exhale slowly pulling your lower abdomen inwards toward the floor. Continue regular breathing and hold the tension for 10 seconds. Repeat this exercise several times.Exercise # 7 — Abdominal hollowing

Are there advanced abdominal and lumbar exercises for the lateral and oblique muscles?

Exercise # 13: Side-bridge advancedStarting posture: See Figure 13A Rolling over on your elbows from the starting position: See Figures 13B, 13C, and 13D, until you are in a position that is the mirror image of the starting position: See Figure 13D."""
 

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"Advanced Exercises for a Healthy Back" was written by Mary under the Health category. It has been read 28 times and generated 0 comments. The article was created on and updated on 16 January 2023.
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