C ALL RIGHTS RESERVED. This book is a derivative work, containing both original and public domain material, in a unique format. All original work and formatting is protected by copyright laws of the United States of America and other countries. You may freely redistribute this book under the following conditions: 1) You are NOT allowed to make modifications of any sort to the ebook and its contents; 2) you are only allowed to distribute it free of charge. You may not sell, auction, or otherwise receive compensation in exchange for this ebook; and 3) you may not claim authorship or any rights to the ebook or the contents therein. No rights other than the ability to freely distribute the ebook are transferred to you. No other use is allowed without the express written permission of Perfect Fit, LLC. NOTICE DISCLAIMER Before starting this or any exercise program, all individuals should consult with their physician or primary healthcare provider. Anyone with an existing back injury or current back pain must not perform any of the exercises or stretches in this manual without consulting with their physician or primary health care provider. All information in this manual and in the accompanying materials is of a general nature and is furnished for educational purposes only. No information contained in this manual or in any accompanying materials provided by Perfect Fit, LLC, Back Lot Films, Inc., their agents or distributors, is to be taken as medical or other health advice pertaining to any individuals specific health or medical condition. The information is not a diagnosis, treatment plan, or recommendation for a particular course of action regarding your health and is not intended to provide specific medical advice. You agree that Perfect Fit, LLC is not liable or responsible, in whole or in part, to any person or entity for any injury, damage, or loss of any sort caused or alleged to be caused directly or indirectly by the use, practice, teaching, or other dissemination of any of the techniques, information, or ideas presented in this manual or accompanying materials. It remains your responsibility to evaluate the accuracy, completeness, and usefulness of all information provided by Perfect Fit, LLC.
CONGRATULATIONS ................................................................................................................. 4 16 BENEFITS OF HEALTHY WEIGHT INNER CIRCLE ........................................................... 5 SOME BACKGROUND TO GET YOU STARTED ................................................................. 9 WHAT STRUCTURES MAKE UP THE BACK? ...................................................................................... 9 WHAT IS BACK PAIN? ................................................................................................................. 11 HOW COMMON IS IT? .................................................................................................................. 11 WHAT ARE THE RISK FACTORS FOR BACK PAIN? ......................................................................... 12 WHAT ARE THE CAUSES OF AND CONDITIONS ASSOCIATED WITH BACK PAIN? ............................. 13 WHEN SHOULD I SEE A DOCTOR FOR PAIN? ................................................................................. 15 WHICH TYPE OF DOCTOR SHOULD I SEE? .................................................................................... 15 HOW IS BACK PAIN DIAGNOSED? ................................................................................................ 16 WHAT IS THE DIFFERENCE BETWEEN ACUTE AND CHRONIC PAIN? ............................................... 17 HOW IS BACK PAIN TREATED? .................................................................................................... 17 Non-Operative Treatments ..................................................................................................... 18 Operative Treatments............................................................................................................. 21 CAN BACK PAIN BE PREVENTED?................................................................................................ 22 WHAT ABOUT BACK BELTS?....................................................................................................... 23 ENOUGH OF THAT ....................................................................................................................... 24 EXERCISE ................................................................................................................................... 24 TWO IMPORTANT POINTS FIRST ......................................................................................... 25 REMEMBER THE BELLY BUTTON ................................................................................................. 25 A NOTE ON E XERCISE INTENSITY AND CERTAIN MEDICATIONS .................................................... 26 THE THIRTEEN EXERCISES AND STRETCHES YOU NEED TO KNOW.......................... 27 THE PLANK................................................................................................................................. 27 CRUNCHES.................................................................................................................................. 28 SIDE BRIDGES ............................................................................................................................. 29 PRONE E XTENSIONS .................................................................................................................... 30 STABILITY BALL BRIDGES ........................................................................................................... 31 HIP E XTENSIONS ......................................................................................................................... 32 BACK E XTENSIONS ..................................................................................................................... 33 STABILITY BALL CRUNCHES........................................................................................................ 34 OBLIQUE CRUNCHES ................................................................................................................... 35 GET UPS ..................................................................................................................................... 36 QUADRUPED ............................................................................................................................... 37 TWO STRETCHES ..................................................................................................................... 38 HAMSTRING STRETCH ................................................................................................................. 39 HIP FLEXOR STRETCH ................................................................................................................. 40 SAMPLE ROUTINES.................................................................................................................. 41 BEGINNING ROUTINE 1................................................................................................................ 42 BEGINNING ROUTINE 2................................................................................................................ 42 BEGINNING ROUTINE 3................................................................................................................ 43 INTERMEDIATE ROUTINE 1 .......................................................................................................... 44 INTERMEDIATE ROUTINE 2 .......................................................................................................... 44 ADVANCED ROUTINE .................................................................................................................. 45
Congratulations
Hello, my name is Dave Soucy, owner of Perfect Fit Fitness Bootcamps and founder of Healthy Weight Inner Circle. If youre like most of my clients, youre reading this because you want to make a change in your life, and let me first congratulate you for taking this step. By downloading this program, you are making a commitment to seek positive change in your health, fitness, and life. It is an investment that will pay off immensely for the rest of your life. This manual will provide you instruction for safe, simple, and effective exercises that you can do at home, all with little or no equipment, that will help you to build a strong and healthy back. Make no mistake, this will take effort, but with my instruction, if you are consistent with your fitness efforts, I know you will be able to see positive changes soon. Eight out of every 10 people will have back pain at one point or another. While a percentage of those are due to traumatic injury or a congenital condition, most back pain is due to overuse of weak, deconditioned muscles. The good news is that means much back pain is preventable if you do what is necessary to avoid having weak, deconditioned muscles in the first place. This book will teach you exactly what you need to do. It contains no hype, gimmicks, or recommendations for the latest infomercial gadgets. The truth is, you have to eat right and exercise. Forever. This is not a debate, and if you were hoping to find some magic secret in here that would give you instant back pain relief without any effort, well, sorry about that. Youve got the wrong book. But, if you are willing to commit just a few minutes a day to perform some safe, simple, and proven exercises that will help relieve or end your back pain, then youll want to read on. If youd like even more info on exercising, fitness, healthy nutrition, and weight loss, please visit our online fitness community at Healthy Weight Inner Circle.
Weight control
Unlike diets, a sound nutrition and exercise strategy can lead to a lifetime of stable weight, getting you off of the weight loss - weight gain roller coaster that comes with diets. A fad diet may get you guys back into those 32" pants again for a month, but a well thought out fitness lifestyle can keep you in them forever. And, weight loss is one of the best things you can do to help relieve back pain. Look better naked Well, who doesnt want that?
Increased metabolism
Contrary to popular perception, a fast or slow metabolism is not a gift or curse you are given at birth. It is easy to blame your metabolism for weight gain, but in reality, we are NOT the victims of our metabolism, rather we are the CREATORS of our metabolism.
While calorie restricted diets literally destroy your metabolism, a properly designed exercise and nutrition plan can dramatically fire up your metabolism so you burn more calories all day, every day.
Studies have shown that resistance training and weight-bearing exercises are effective in increasing bone mineral density.
Improved self-esteem
There is truth in the saying "When you look good, you feel good." The positive changes brought on by a structured exercise and supportive nutrition program are not only physical. Increased confidence, energy, and vitality are all benefits of a fitness lifestyle.
Improved posture
Whether it is behind a desk at work, behind the wheel of a car, or on the couch watching TV, we all spend a lot more time than we should on our butts. These positions can lead to lower back problems, weak and rounded shoulders, tight chest muscles, and a hunched over posture. A properly designed exercise program can address these issues, and help undo the damage we unintentionally do to our bodies all day long.
Decreased stress
Studies have shown that exercise can cause the brain to release endorphins and other neurotransmitters that actually help to improve your mood and leave you relaxed.
"Speaking generally, all parts of the body which have a function, if used in moderation and exercised in labors to which each is accustomed, become healthy and well developed and age slowly. But, if unused and left idle, they come liable to disease, defective in growth and age quickly." Hippocrates 370BC
Bands of tissue known as ligaments and tendons hold the vertebrae in place and attach the muscles to the spinal column. Starting at the top, the spine has four regions: the seven cervical or neck vertebrae (labeled C1C7) the 12 thoracic or upper back vertebrae (labeled T1T12) the five lumbar vertebrae (labeled L1L5), which we know as the lower back and the sacrum and coccyx, a group of bones fused together at the base of the spine.
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The lumbar region of the back, where most back pain is felt, supports the weight of the upper body.
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Back pain is the second most common neurological ailment in the United States only headache is more common.
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the legs may indicate a pinched nerve or other serious condition. People with diabetes may have severe back pain or pain radiating down the leg related to neuropathy. (People with these symptoms should contact a doctor immediately to help prevent permanent damage.) Occupational risk factors Having a job that requires heavy lifting, pushing, or pulling, particularly when this involves twisting or vibrating the spine, can lead to injury and back pain. An inactive job or a desk job may also lead to or contribute to pain, especially if you have poor posture or sit all day in an uncomfortable chair. Cigarette smoking Like you needed another reason to quit smoking. Although smoking may not directly cause back pain, it increases your risk of developing low back pain and low back pain with sciatica. (Sciatica is back pain that radiates to the hip and/or leg due to pressure on a nerve.) For example, smoking may lead to pain by blocking your bodys ability to deliver nutrients to the discs of the lower back. Or, repeated coughing due to heavy smoking may cause back pain. It is also possible that smokers are just less physically fit or less healthy than nonsmokers, which increases the likelihood that they will develop back pain. Furthermore, smoking can slow healing, prolonging pain for people who have had back injuries, back surgery, or broken bones.
What Are the Causes of and Conditions Associated with Back Pain?
It is important to understand that back pain is a symptom of a medical condition, not a diagnosis itself. Conditions that may cause low back pain and require treatment by a physician or other health specialist include: Bulging disc (also called protruding, herniated, or ruptured disc). The intervertebral discs are under constant pressure. As discs degenerate and weaken, cartilage can bulge or be pushed into the
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space containing the spinal cord or a nerve root, causing pain. Studies have shown that most herniated discs occur in the lower, lumbar portion of the spinal column. A much more serious complication of a ruptured disc is cauda equina syndrome, which occurs when disc material is pushed into the spinal canal and compresses the bundle of lumbar and sacral nerve roots. Permanent neurological damage may result if this syndrome is left untreated. Sciatica is a condition in which a herniated or ruptured disc presses on the sciatic nerve, the large nerve that extends down the spinal column to its exit point in the pelvis and carries nerve fibers to the leg. This compression causes shock-like or burning low back pain combined with pain through the buttocks and down one leg to below the knee, occasionally reaching the foot. In the most extreme cases, when the nerve is pinched between the disc and an adjacent bone, the symptoms involve not pain but numbness and some loss of motor control over the leg due to interruption of nerve signaling. The condition may also be caused by a tumor, cyst, metastatic disease, or degeneration of the sciatic nerve root. Spinal degeneration from disc wear and tear can lead to a narrowing of the spinal canal. A person with spinal degeneration may experience stiffness in the back upon awakening or may feel pain after walking or standing for a long time. Spinal stenosis related to congenital narrowing of the bony canal predisposes some people to pain related to disc disease. Osteoporosis is a metabolic bone disease marked by progressive decrease in bone density and strength. Fracture of brittle, porous bones in the spine and hips results when the body fails to produce new bone and/or absorbs too much existing bone. Women are four times more likely than men to develop osteoporosis. Caucasian women of northern European heritage are at the highest risk of developing the condition. Skeletal irregularities produce strain on the vertebrae and supporting muscles, tendons, ligaments, and tissues supported by spinal column. These irregularities include scoliosis, a curving of the spine to the side; kyphosis, in which the normal curve of the upper back is severely rounded; lordosis, an abnormally accentuated arch in the lower back; back extension, a
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bending backward of the spine; and back flexion, in which the spine bends forward. Fibromyalgia is a chronic disorder characterized by widespread musculoskeletal pain, fatigue, and multiple tender points, particularly in the neck, spine, shoulders, and hips. Additional symptoms may include sleep disturbances, morning stiffness, and anxiety. Spondylitis refers to chronic back pain and stiffness caused by a severe infection to or inflammation of the spinal joints. Other painful inflammations in the lower back include osteomyelitis (infection in the bones of the spine) and sacroiliitis (inflammation in the sacroiliac joints).
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Complete blood count (CBC), which could point to problems such as infection or inflammation Erythrocyte sedimentation rate (also called sed rate), a measure of inflammation that may suggest infection. The presence of inflammation may also suggest some forms of arthritis or, in rare cases, a tumor. It is important to understand that medical tests alone may not diagnose the cause of back pain. In fact, experts say that up to 90 percent of all MRI scans of the spine show some type of abnormality, and sometimes the x rays and CT scans of people without pain show problems. Similarly, even some healthy pain-free people can have elevated sed rates. Only with a medical history and exam and sometimes medical tests can a doctor diagnose the cause of back pain. Many times, the precise cause of back pain is never known.
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While bed rest used to be recommended in the past, that is generally no longer the case. Now, it is often recommended to go about your usual activities as much as you can, as soon as you can. Getting up and moving around can help ease stiffness, relieve pain, and have you back doing your regular activities sooner. In fact, a 1996 Finnish study found that persons who continued their activities without bed rest following onset of low back pain appeared to have better back flexibility than those who rested in bed for a week. Other studies suggest that bed rest alone may make back pain worse and can lead to secondary complications such as depression, decreased muscle tone, and blood clots in the legs. At night or during rest, laying on one side with a pillow between the knees can bring relief (some doctors suggest resting on the back and putting a pillow beneath the knees). Exercises are not usually advisable for acute back pain, nor is surgery. Chronic Back Pain Treatment for chronic back pain falls into two basic categories: the kind that requires surgery and the kind that does not. In the vast majority of cases, back pain does not require surgery. Doctors will almost always try nonsurgical treatments before recommending surgery. In a very small percentage of cases though when back pain is caused by a tumor, an infection, or a nerve root problem such as cauda equina syndrome, for example prompt surgery is necessary to ease the pain and prevent further problems.
Non-Operative Treatments
Although ice and heat have never been scientifically proven to quickly resolve low back injury, compresses may help reduce pain and inflammation and allow greater mobility for some individuals. In the case of acute pain, applying a cold pack or a cold compress (such as a bag of ice or bag of frozen vegetables wrapped in a towel) to the tender spot several times a day for up to 20 minutes can help reduce inflammation and relieve pain.
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Later, or with chronic pain, heat (such as a heating lamp or hot pad) applied for brief periods may relax muscles and increase blood flow. You should avoid sleeping on a heating pad though, as this can cause burns and lead to additional tissue damage. Warm baths may also help relax muscles. Exercise may be the most effective way to speed recovery from chronic low back pain, and to help strengthen back and abdominal muscles which can prevent future pain.
Maintaining and building muscle strength is particularly important for back injury prevention, and is truly the focus of the second half of this book. As you will read later on, there are some basic exercise movements that can truly make a difference in your core strength, reducing your risk for back pain. Obviously, before beginning a new exercise program, everyone should consult with their physician or primary health care provider. If you have a known back injury or condition, or currently suffer from undiagnosed back pain, you must see your doctor before beginning this or any exercise program. That cannot be stressed enough. Also, if you experience pain that is more than mild and lasts more than 15 minutes during exercise, you should stop immediately and contact your doctor. Medications are often used to treat chronic low back
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pain. Effective pain relief may involve a combination of prescription drugs and over-the-counter remedies, and you should always check with a doctor before taking drugs for pain relief. Certain medicines, even those sold over the counter, are unsafe during pregnancy, may conflict with other medications, may cause side effects including drowsiness, or may lead to liver damage. Over-the-counter analgesics, including nonsteroidal antiinflammatory drugs (aspirin, naproxen, and ibuprofen), are taken orally to reduce stiffness, swelling, and inflammation and to ease mild to moderate low back pain. Counter-irritants applied topically to the skin as a cream or spray stimulate the nerve endings in the skin to provide feelings of warmth or cold and dull the sense of pain (think Ben Gay, Icy Hot, Mineral Ice, etc.). Topical analgesics can also reduce inflammation and stimulate blood flow. Many of these compounds contain salicylates, the same ingredient found in oral pain medications containing aspirin. Opioids such as codeine, oxycodone, hydrocodone, and morphine are often prescribed to manage severe acute and chronic back pain but should be used only for a short period of time and under a physicians supervision. Side effects can include drowsiness, decreased reaction time, impaired judgment, and potential for addiction. Many specialists are convinced that chronic use of these drugs is detrimental to the back pain patient, adding to depression and even increasing pain. Other Medications such as muscle relaxants and certain antidepressants have also been prescribed for chronic back pain, but their usefulness is questionable. Traction involves using pulleys and weights to stretch the back. The rationale behind traction is to pull the vertebrae apart to allow a bulging disc to slip back into place. Some people experience pain relief while in traction, but that relief is usually temporary. Once traction is released, the stretch is not sustained and back pain is likely to return. There is no scientific evidence that traction provides any long-term benefits for people with back pain.
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Corsets and braces include a number of devices, such as elastic bands and stiff supports with metal stays, that are designed to limit the motion of the lumbar spine, provide abdominal support, and correct posture. While these may be appropriate after certain kinds of surgery, there is little, if any, evidence that they help treat chronic low back pain. In fact, by keeping you from using your back muscles, they may actually cause more problems than they solve by causing lower back muscles to weaken from lack of use. Spinal manipulation refers to procedures in which professionals use their hands to mobilize, adjust, massage, or stimulate the spine or surrounding tissues. This type of therapy is often performed by osteopathic doctors and chiropractors. It tends to be most effective in people with uncomplicated pain and when used with other therapies. Spinal manipulation is not appropriate if you have a medical problem such as osteoporosis, spinal cord compression, or inflammatory arthritis (such as rheumatoid arthritis) or if you are taking blood-thinning medications such as warfarin (Coumadin) or heparin (Calciparine, Liquaemin).
Operative Treatments
In general, there are two groups of people who may require surgery to treat their spinal problems. People in the first group have chronic low back pain and sciatica, and they are often diagnosed with a herniated disc, spinal stenosis, spondylolisthesis, or vertebral fractures with nerve involvement. People in the second group are those with only predominant low back pain (without leg pain). These are people with discogenic low back pain (degenerative disc disease), in which discs wear with age. Usually, the outcome of spine surgery is much more predictable in people with sciatica than in those with predominant low back pain. Some of the diagnoses that may need surgery include: Herniated discs Spinal stenosis
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Spondylolisthesis Vertebral fractures Discogenic Low Back Pain (Degenerative Disc Disease) There are many different variations of back surgery, details of which go well beyond the scope of this book. Suffice it to say that all have benefits and drawbacks, and your first goal should be a strong, healthy back that never requires a surgical option.
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The good news is you dont need expensive gym memberships or equipment to develop a strong core. The exercises detailed in the following pages can all be done in the privacy of your own home if you like, with little or no equipment.
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Squat down, keep your heels on the floor and your back straight with your chest forward as you lift. Bend your knees and straighten them as you lift the object. Also, hold the object close to your body and carry it at about waist level. Many work-related injuries are caused or aggravated by stressors such as heavy lifting, repetitive motion, and awkward posture. Applying ergonomic principles designing furniture and tools to protect the body from injury at home and in the workplace can greatly reduce the risk of back injury and help maintain a healthy back.
Enough of That
Hopefully that is more than you ever need to know about the structures of your back, back pain, and options for treatment. Now it is time to move on to the importance of exercise and nutrition.
Exercise
Unlike some other programs out there, Im not going to confuse you with 50 or 60 different exercises. In a lot of programs, authors include more exercises than youll ever need just to bump the page count up or to try and impress you with the fancy moves they can do. You dont need fancy moves. You need basic, effective exercises that get the job done, and that you can do anywhere, with little or no equipment at all. That is the point of A Healthy Back in Ten Minutes a Day. So, Im going to teach you just thirteen different exercise moves and stretches. Thats right, thirteen. Why only thirteen? Because these are the ones you need. And guess what? You wont be doing all thirteen in any one workout. It isnt necessary. In fact, you should be able to make a significant improvement in your core strength by performing a handful of theses exercises for as little as ten minutes several days a week.
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Consistency will be necessary. That means you arent just going to do these exercises for a few weeks, declare victory over your weak back, and forget about them. No, if you want a healthy, strong, pain-free back for a lifetime, then these thirteen moves need to become part of your ongoing fitness program. And they shouldnt be the only exercises you do either. You need to exercise your entire body because a strong core by itself cannot guarantee you wont have back pain. If you want to live pain-free, you need to make sure you are losing weight if you need to, and the only way to do that is to eat right and follow a comprehensive exercise program as part of your daily lifestyle. For more information on complete, full-body exercise programs that you can do anywhere with little or no equipment, as well as practical nutrition info that will help you stop dieting forever, make sure you check out Healthy Weight Inner Circle.
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It is also important that you do not hold your breath during the exercises. A good rule of thumb is to exhale on the exertion and inhale on the return to starting position.
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Crunches
To perform crunches, lay on the floor with your knees bent and your fingers just behind your ears, with your elbows out to the side. Do not clasp your hands together behind your head. Draw your belly button in and press your lower back to the floor. Contracting your midsection and keeping your neck straight, raise your head and shoulders off of the floor towards the ceiling in a nice, slow and controlled manner. You only need to go high enough to raise your shoulder blades off of the floor. After a slight pause at the top, slowly lower yourself back to the starting position. Do not rest at the bottom, contracting your midsection and performing your next repetition as soon as you feel the back of your head touch the floor. If it is too difficult to perform the movement in this manner, start off by placing your arms across your chest until you build up strength, as shown in the pictures above. If that also proves too difficult at first, place your arms by your sides, keeping them up off of the floor throughout the movement.
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Side Bridges
Lie on your side, resting on your elbow, with one foot on top of the other. Keep your body in a straight line from ankles to knees to hips to shoulders. Make sure your elbow is directly under your shoulder, so that your upper arm is perpendicular to the floor. Rest your top hand on your hip as shown in the picture. Draw the belly button in, and lift the hips up off of the floor, so that your body is in a straight line from foot to shoulder. Remember to keep the belly button held in throughout the entire exercise, and do not forget to breathe. Hold in the up position for 8 10 seconds, then slowly lower yourself. With a 5 second rest in between repetitions, perform this movement 5 times, then do the same on the opposite side. As you get stronger, increase the time held in the up position. As your core strengthens, you will begin to hold the position for 15, 20, 30, and even up to 60 seconds. Dont increase the number of repetitions as you get stronger. Instead, keep increasing the time held in the up position.
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Prone Extensions
Prone extensions work the muscles of your lower back, and those that run up the sides of your spine. Laying face down on the floor with your arms by your sides and palms facing up, using the muscles of your lower back, lift your chest up off of the floor. While continuing to look down at the floor, hold yourself in the up position for 5 to 10 seconds, and then lower yourself back to the floor. Rest for 3 seconds and repeat. Concentrate on squeezing your shoulder blades together while in the up position, and as you gain strength, you can hold for longer periods of time. You can also increase the challenge by bringing your arms forward and out at a 45 degree angle from your body, with your thumbs up in the air. To further increase the challenge, lift your legs up off of the floor at the same time as you lift your chest as seen in the picture to the right. You may bend the legs slightly if a straight leg creates too much resistance. As with Planks and Side Bridges, 5 repetitions of Prone Extensions is plenty. The key is to challenge yourself by increasing the time held in the up position as you gain strength and muscular endurance. It would not be beneficial for someone with excessive lumbar curvature in their back to do this exercise. It is beneficial, however for someone with a flat back or swayback.
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Hip Extensions
Hip extensions focus on the muscles in your butt, but work the low back and hamstrings as well. Begin by placing a stability ball under your hips, with your hands on the floor in front of you, and your toes just barely touching the floor. Contract the muscles in your butt and lift your legs until they are in a straight line with your body. Hold in the up position for a count of two seconds, and then slowly lower them back down. You want to keep the movement smooth and controlled. Do not bounce at the bottom. When your toes just touch the floor, bring your legs right back up, remembering to really squeeze your glutes in order to perform the movement.
If you have any fitness, exercise, back pain, diet, or weight loss questions youd like answers to, please visit the HWIC Discussion Forums today.
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Back Extensions
Back extensions will work to strengthen the erector spinae, or the muscles in your lower back. Start off by positioning a stability ball under your hips. If the ball is positioned forward, closer to your chest, the move will be easier. If it is back at the hips, the move will be more challenging. While looking down at the floor, fold your arms in front of you and use the muscles of your lower back to lift your upper body up, until it is in a straight line with your legs. Do not lift so high that you are hyper-extending your back. Slowly lower yourself, letting your upper body curl over the ball, and repeat the movement for the desired repetitions. Keep both the up and down movement smooth and controlled. As you get stronger, you can make this exercise more challenging by extending your arms farther out in front of you, or by placing your hands behind your ears.
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Oblique Crunches
Oblique crunches focus on the muscles on the sides of your trunk, an area often neglected by exercisers. Start by laying on your back on the floor with your knees bent, then drop your knees to your right side. Place your left hand behind your ear, and your right hand on your left side. From here you want to lift your head and shoulders up, while simultaneously rotating so that you point your left elbow towards your knees. Your right hand should be able to feel the oblique muscles in your side contracting as you perform the move. Note that the range of motion is fairly small. Slowly rotate and lower yourself back to the starting position. Do not rest at the bottom, and immediately begin your next repetition as soon as the back of your head contacts the floor. When you are done, swing your knees over and repeat on the other side.
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Get Ups
Get ups may look simple, but they are an extremely challenging exercise that force you to use many different muscle groups in conjunction with each other. To perform, hold a medicine ball, dumbbell, or even a basketball or soccer ball in your hands. Then, simply lay back on the floor and get back up, without using your arms or hands to push yourself up with. When you lay back, do so under control and do not simply fall back. When you are on your back, the ball should be held directly over your face. Try not to cheat by swinging the ball forward or kicking your legs to create momentum. You want your muscles, not momentum, to do the work. As you gain strength, you can perform the movement faster and hold heavier weights.
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Quadruped
The quadruped works the deep stabilization muscles in your core or trunk. Starting off on all fours, look straight down at the floor and pull your belly button in. Raise your right arm straight out in front of you, and the opposite leg straight out behind you. Concentrate on keeping your back flat at all times, and do not let your hips rotate as you perform the movement. Hold this position for 5 seconds and then return to the starting position. Immediately perform on the opposite side, repeating for the desired repetitions. As you gain strength, hold in the up position for longer periods of time.
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Two Stretches
Ive had hundreds of clients come through my door, and about 98% of them all had a common problem. They all spent way too much time on their butts. We all do. Climb in the car and drive to work. Sit at a desk at work all day working on a computer. Climb back in the car and drive home. Sit down for dinner. After dinner go sit in front of the computer and search for mindless stuff on Google. Then go sit on the couch and watch TV. No need to get into a deep anatomy lesson here, but suffice it to say that all the time we spend sitting really forces some of our important muscle groups to become shortened and tight. This is especially true of our hamstrings (the muscles that run along the back of your thigh from the back of your knee to your pelvis) and our hip flexors (the muscles that attach the front of your thigh to your pelvis). Tightness in either of these areas can contribute to low back pain. How, you ask? You need to understand that our bodies are like a chain. Everything is connected in one way or another. So, if these muscles are tight, they will naturally pull on your pelvis, giving it a forward tilt (tight hip flexors) or a rearward tilt (tight hamstrings). This then results in your spine getting out of line, potentially causing low back pain. So, if you have tightness in either of these areas, the following two stretches, done properly and consistently, can work wonders when it comes to relieving low back pain. Remember to only take these, or any other stretches, to the point where you are feeling a good stretch and not to a point where you feel pain. If it hurts, ease back slightly.
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Hamstring Stretch
There are several different ways to stretch your hamstrings, but this is my personal favorite. Standing 1 2 feet away from a step or small stool, place the heel of your right foot on the step or stool. Look straight ahead and keep your chest high and facing forward throughout the stretch. Place your hands on your hips and bend at the waist, sticking your butt back, until you feel the stretch in your right hamstring. Make sure you keep your chest high, and do not round your lower back. Concentrate on keeping the natural arch in your lower back and you will feel the stretch much sooner. If you round your lower back, you will take much of the emphasis off of the hamstrings. Hold the stretch for 30 seconds and repeat with the other leg.
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Sample Routines
The following pages contain some sample routines incorporating the exercises youve learned, along with a workout log sheet you can print and use to track your progress. There are routines for all fitness levels. If you are new to exercise, you can start with these routines. Remember though, in order to achieve total fitness, youll want to begin adding exercises that work all of the other parts of your body as well. To learn how to do that, be sure to visit www.HealthyWeightInnerCircle.com. If you are currently exercising, start to incorporate some of these moves into your current workout routines. Youll be pleased with the results. Dont forget to include the two stretches at the conclusion of your workout. REMEMBER, if you have an existing back injury or currently experience back pain, you must not perform these exercises without first consulting your primary health care provider.
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Beginning Routine 1
Quadruped.................... 10 reps/side x 5 seconds/rep. As you get stronger, maintain the number of reps, but increase the time held in the up position. 8 reps 5 reps x 10 seconds/rep. As you get stronger, still do 5 reps, but increase the time held in the up position. 20 reps
Crunches......................
Perform in a circuit fashion with 30 seconds rest between exercises. Rest 3 minutes at the end of the circuit. Perform 2 circuits if just starting out, then progress to 3 circuits as you gain strength. Perform on 3 non-consecutive days per week.
Beginning Routine 2
Quadruped.................... 10 reps/side x 5 seconds/rep. As you get stronger, maintain the number of reps, but increase the time held in the up position. 8 reps 5 reps x 15 seconds/rep. As you get stronger, still do 5 reps, but increase the time held in the up position. 20 reps
Back Extensions...........
Perform in a circuit fashion with 30 seconds rest between exercises. Rest 3 minutes at the end of the circuit. Perform 2 circuits if just starting out, then progress to 3 circuits as you gain strength. Perform on 3 non-consecutive days per week.
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Beginning Routine 3
Planks........................... 5 reps/side x 15 seconds/rep. As you get stronger, maintain the number of reps, but increase the time held in the up position. 8 reps 15 reps x 5 seconds/rep. As you get stronger, still do 15 reps, but increase the time held in the up position. 20 reps
Crunches......................
Perform in a circuit fashion with 30 seconds rest between exercises. Rest 3 minutes at the end of the circuit. Perform 2 circuits if just starting out, then progress to 3 circuits as you gain strength. Perform on 3 non-consecutive days per week.
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Intermediate Routine 1
Get Ups....................... Side Bridges............... 10 reps 5 reps/side x 15 seconds/rep. As you get stronger, still do 5 reps/side, but increase the time held in the up position. 15 reps 15 reps 20 reps
Perform in a circuit fashion with 30 seconds rest between exercises. Rest 2 minutes at the end of the circuit. Perform 3 circuits. Perform on 3 non-consecutive days per week.
Intermediate Routine 2
Get Ups........................ Oblique Crunches........ Back Extensions........... Planks........................... 10 reps 15 reps/side 15 reps 5 reps x 20 seconds/rep. As you get stronger, still do 5 reps, but increase the time held in the up position. 20 reps
Perform in a circuit fashion with 30 seconds rest between exercises. Rest 2 minutes at the end of the circuit. Perform 3 circuits. Perform on 3 non-consecutive days per week.
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Advanced Routine
Get Ups........................ Side Bridges................. 12 reps 5 reps/side x 30 seconds/rep. As you get stronger, still do 5 reps/side, but increase the time held in the up position. 5 reps x 30 seconds/rep. As you get stronger, still do 5 reps, but increase the time held in the up position. 15 reps x 10 seconds/rep. As you get stronger, still do 15 reps, but increase the time held in the up position. 25 reps 20 reps
Planks...........................
Perform in a superset fashion (Get Ups/Side Bridges, Planks/Bridges, Crunches/Back Extensions). To perform a superset, as soon as you complete a set of the first exercise, immediately perform a set of the second exercise. That is one superset. Resting 30 seconds between supersets, complete 3 supersets of a pair of exercises, then move on to the next pair. Perform on 3 non-consecutive days per week.
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Fitness Log
TRAINING
EXERCISE
REP WT REP WT REP WT REP WT REP WT REP WT REP WT REP WT REP WT REP WT
Date:__________________
Start Time:________ End Time:________
Set 4 Set 5 Notes
Set 1
Set 2
Set 3
CARDIO TRAINING
Avg Heart Rate
MODE
Time
Distance
Calories
Notes
NOTES
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