Keeping a strong back can help avoid lower back pain- which is especially common to those sitting for long hours, or if in Punic safety the weight of a duty belt can also cause back pain. Back strengthening exercises: 1. Hip Bridge: Lay down on your back with your knees bent, hip-width apart. Place arms along side of your body. Pull your abs in tight and raise your hips until there is a straight line between your knees and shoulders. Hold for 5-10 seconds.- slowly lower without touching ground then raise back up. Do 10 sets. 2. Superman: laying on your stomach- arms at sides with finger pointed towards toes. Using your lower back muscles, lift your chest off the floor not lifting head more than 5-6. Hold 1 minute- repeat 3x Legs should stay on floor to avoid injury to lower back. You can do advanced level with arms raised in front of you or more advanced with arms behind eats in a reverse crunch position if you have the strength. 3. Swimming: start in same position as superman but arms stretched in front of you. Raise your legs a few inches around. Kick the legs like you were swimming (flutter kick legs). While legs kicking add in arms (opposite arm to opposite leg). Swim for 15 seconds- lower - repeat 5x. 4. Opposite arm/leg raise: Start in tabletop position (on all fours- arms below shoulders, legs hip width apart- straight back). Pull Abs in tight for support. Raise your left leg and right arm- keeping hips square and abs tight so you could balance a glass of water on it. Hold 5 seconds, crunch in and repeat 10x then switch leg/arm. 5. Cat/Cow Yoga Pose: start in tabletop position. Keeping abs in - Inhale and raise chest and sit bones toward sky- belly sinks towards the floor. Hold 3-5 seconds then slowly arch your back, as if youre pulling your abdomen up toward the spine- hold 3-5 seconds. Return to tabletop and repeat 10x
Posted on: Tue, 05 Aug 2014 18:28:41 +0000
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