Save your back

Add comment August 4th, 2008

Swinging golf clubs, leaning halfway off the ladder to reach as far as possible while painting the house, lifting packed suitcases into the car — no wonder your back gets sore in summer.

Having a strong core — rectus abdominis, transverse abdominis, the obliques, and erector spinae to name the main muscles — can help with prevention, but the experts at WebMD estimate that back pain is going to affect 80 percent of Americans at some point in their lives.

Here are a couple of stretches to help you avoid feeling like you need a week in traction:

Hip rotations – Lie face up with shoulders flat on the floor and arms stretched out to the sides so hands are at shoulder height. Knees are flexed with feet flat on the floor. Lean both knees to the right as far as possible without lifting the shoulders or glutes off the floor and hold for 20 to 30 seconds, return knees to starting position and then lean both knees to the left and hold for 20 to 30 seconds. That’s one repetition. Work up to performing three sets of 10 repetitions. You can  increase the intensity by lifting both feet off the floor and even more by lying with legs straight with feet pointed toward ceiling. 

Cat/cow — Kneel on hands and knees with abs flexed, hips lowered and upper back arched as if you were an angry cat. Hold for 20 to 30 seconds. Then let your head come up as you let your lower back sag and your hips raise. Hold for 20 to 30 seconds. Remember to breathe deeply and slowly during each position. Repeat each position three times.

One more thing. You’re less likely to overstress your back if you remember to lift with correct form.

Get up close to the object to be lifted and squat down with your back straight, grasp the object and stand straight up. If feasible, consciously keep your head up so you do the lifting using primarily your glutes and quadriceps.

Fascinating tips

2 comments August 4th, 2008

Studies showing that things like fidgeting while you sit can actually burn a significant number of calories have often fascinated me.

I’ve never tried fidgeting long enough to see if it’s true, but the same fascination holds for ”fitness tips” that I never would have thought of.

A public relations firm sent some along the other day as recommended by director/choreographer Helene Phillips. They looked interesting, so here they are:

1. Firing your abs — When you’re in your car at a stoplight, take the palms of your hands and push down on the top of the steering wheel. Keep your shoulders down and your neck relaxed. The minute you press down, you will start to fire your abs.

2. Feet — Anytime you find yourself standing still (as in waiting in line, etc.) push your toes into the ground. You will be working your arch and many muscles in your feet.

3. Glutes — Anytime you are seated, squeeze your glutes, hold for a count of three and release. Repeat several times a day.

4. Neck — While seated, press the back of your head toward the seat. At the same time, press your chin down toward your neck. Hold the position for a few seconds and then release. Repeat several times a day.

So, there you go, but I’d make sure when I’m firing my abs at a red light that my hands don’t slip down and accidentally blow the horn.