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FrankiDelano
Blue Jay
 Joined: Jan 18, 2013
Age: 19
Posts: 90
| | | Back to top | | MjrMajorMajor
Phoenix
 Joined: Jan 16, 2012
Posts: 4026
| | | Back to top | | EmberEyes
Sea Gull
 Joined: Apr 09, 2012
Posts: 245
|  Posted: Tue Jul 16, 2013 3:32 am?? ?Post subject: |  |
| I used to have a yoga ball instead of a chair (but the ball got a flat), and boy did I feel it in my core! I spend a few hours in front of the computer every day, and those core muscles got their workout, let me tell you, Now, I'm not capable to just sit still on a ball like that, I was constantly 'rolling around' on a small scale, a few cm this way, a few cm that way and I guess that helped a lot too. Still, I think you could get one of those balls for 5-10 bucks at wahlmart or something, it might be worth the investment. There are a multitude of youtube vids available for free that will teach you various back-strenghtening excercises too.
Other than that, anything that works your core will help.
Also, try to move around a little at your station instead of standing stock-still (shift your weight between your feet, take a babystep toward/away from your station, shimmey your hips, whatever, just keep your circulation going), and take frequent, short breaks (maybe even just 15-30sec or so) to strech out your back every 10-20 min, and start doing that from the moment you start your shift, not when you are starting to feel the strain.
Oh, and make sure that your shoes are not only comfortable, but gives you the best type of support and cushioning thet you need. In my country you can go to certain sports stores and they will liik ar your feet and gait and stuff like that and they can help you. Of course if you already know you don't have 'perfect feet', go see an orthopedic person who can help you. |
| | Back to top | | benh72
Snowy Owl
 Joined: Jun 17, 2013
Posts: 158
| | | Back to top | | PrncssAlay
Deinonychus
 Joined: Apr 18, 2013
Posts: 302
Location: Midwest, Southwest, Northwest, California
| | | Back to top | | Kurgan
I'm always right
 Joined: Apr 07, 2012
Age: 24
Posts: 1923
Location: Norway
| | | Back to top | | alpineglow
Phoenix
 Joined: Aug 13, 2012
Posts: 860
| | Posted: Tue Jul 16, 2013 6:37 pm?? ?Post subject: | |
| Back trouble often requires core strengthening before improving.
Try these:
1. Glute Bridge With Marching
Why: This exercise will improve hip strength and increase pelvic and lumbar stability.
How To:
Lie on your back with your knees bent and feet flat on the floor. Slightly brace your abs and lift your hips off the ground. Squeeze your butt to form a straight line from your knees to your shoulders. Without moving your body, lift one foot off the ground. Return it to the ground and switch legs. Alternate sides for 60 seconds and repeat for three sets
2. Offset Reverse Lunge
Why: This exercise will increase lower body strength and improve balance, coordination and pelvic and core stability.
How to:
Hold a weight in your right hand and stand with your feet hip width apart. Take a large step backward with your right leg. Go into a lunge. Return to the starting position by stepping forward and upward with your left leg. Perform 8-12 repetitions and switch sides. Perform 2-3 sets |
| | Back to top | | FrankiDelano
Blue Jay
Joined: Jan 18, 2013
Age: 19
Posts: 90
| | | Back to top | | FlanMaster
Blue Jay
 Joined: Jun 24, 2012
Age: 44
Posts: 86
| | | Back to top | | Schneekugel
Phoenix
 Joined: Jul 19, 2012
Posts: 1063
| | Posted: Wed Jul 17, 2013 4:42 am?? ?Post subject: | |
| | I had problems with my back to, specially with muscles that are rsponsible for pushing back your shoulders and moving the backside of the shoulder bones. Sadly training them is a bit hard, because with normal gymnastics you hardly can find any exercises training them. I went into gym, but couldnt stand the "vibrations" there. A cool and really cheap solution I have found is a "Theraband", a type of elastic cord, I bought second hand on the internet. It really helps you training that muscles easily, as example by stepping on that bend and lifting it from behind with straight arms, or you fix the band somewhere in shoulderhigh behind you, grab the ends and then move your arms forward and so on. Second hand theraband costed me less then 10 EUR, so much cheaper then the gym, and much less weird people. ^^ |
| | Back to top | | Pondering
Phoenix
 Joined: Oct 25, 2010
Posts: 1558
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| Source: http://www.wrongplanet.net/postt235506.html
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