Fitness

Body basic: No more pain in the back

Author: Canadian Living

Fitness

Body basic: No more pain in the back

Be good to your back by nurturing it with this great exercise that you can do anywhere.

Standing back extension
This exercise will give your spine, your back muscles and the back's support structures greater mobility, flexibility and increased strength. Because you can perform this exercise anywhere while you stand, you can easily build it into your day. It's ideal for older adults, pregnant women, overweight individuals and those with chronic back pain or discomfort.

1. Stand with your feet hip-distance apart to ensure good balance; keep your knees slightly bent at all times. Make a fist with both hands and place each fist on the top of your hips above your buttocks (just below your waist). Squeeze your shoulder blades back to assist resting the fists on the hips.

2. Pull and hold your abdominal muscles in toward your spine. Lift your chest slightly, keep your chin in and keep your eyes focused straight ahead.

3. Inhale, then press your fists into your hips to push your hips forward; lean back with your shoulders. Pause to exhale. Inhale and return to the starting position. Keep your body weight distributed evenly on both feet, eyes forward and do not lift your chin up.

Repetitions and sets
Complete five to 10 repetitions. Repeat every few hours during the day (aim to complete at least three sets per day). Be your back's best friend for life by taking time for it every day.


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Body basic: No more pain in the back

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