Exercise & Fitness

Anyone who has ever suffered from Back Pain knows how important center back, even at times you may think is not important. Even something as tightening a tennis ball, an action that implies a focus on the fingers, forearm and bicep will involve the latissimus dorsi and other back muscles.

The lats are the large 'side' muscles that make a man with a triangle. To demonstrate how to use them for squeezing a tennis ball, try it! Soon you feel the tension of the muscles on the side of the arm to use. It is especially noticeable if you have back pain.

Any sport will require strong back muscles, for speed and coordination, for balance and movement and to provide a strong pillar for all members away from.

Here are some simple exercises to help stretch and strengthen all major muscles back. Most of them are perform better in a firm but not hard surface. While working the muscles, not to cause undue painful pressure in the bony parts of the body.

Knee to chest

Lie on your back and close your hands behind one thigh. Pull slowly toward your chest, keeping the other leg on the floor. Vary the action of bending the ankle – first pointing the toe, and then pulling it toward the knee – while you stretch the leg.

Hold each position for 5 seconds, then switch legs and repeat. Do 10 repetitions.

Rotations

Lying back, knees up and together, feet flat on the floor. With outstretched arms and near the body, and your palms on the floor, lift your feet off the ground slightly and turn your torso by moving the knee. Move the knees slightly left, then right.

Over time, strongly as make them more flexible and construction can increase the range of motion. Ultimately, you should be able to touch your knee.

Alternate action crossing his arms over his chest, then repeat.

Pelvic Press

Lie on your back, knees raised and feet flat on the floor. Press your Lower Back on the floor, feel the tension in the lower abdomen. Vary the action by moving your feet together and perform the exercise, the then slightly apart and repeat.

While pressing on the floor, hold for 5 seconds, but still a slow and normal breathing.

Pelvic Lift

Lie on your back, knees raised and feet flat on the floor, arms crossed on his chest. Keep legs and knees together, raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat.

Remember to breathe normally through the exercise, in and out slowly.

Dog Stretches

On all fours, lift head, eyes forward. Lower your arms and arch your back, hold 2 seconds, then resume the starting position. Slowly extend one leg as close to the floor in parallel as possible. Hold 3 seconds, and then put the leg in the starting position. (If this produces the back, hip or leg pain stop immediately.)

Change legs and repeat. Vary the exercise by extending the leg with toes pointed, then flex the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 repetitions with each leg.

Never perform these exercises that produce back pain. A mild discomfort from the inactivity is natural. Pain is a sign that something is wrong. Consult your doctor.

About the Author:

Dr. John Spencer Ellis

Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation.

He created Adventure Boot Camp, the largest fitness boot camp system in the world. His TriActive America signature series of outdoor Exercise Equipment is used worldwide. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. He is the fitness and lifestyle expert on Bravo’s The Real Housewives of Orange County and Daybreak OC (KDOC news). John is the producer of the documentary The Compass (Jan. 2009).

Article Source: ArticlesBase.com – Back Flexibility and Strength Exercises

Core Exercises for Strength and Muscle Tone : Side Plank Exercise for Core Muscle Toning & Strength

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Feeling Great (Mixed media product) $8.86 A guide to friendly fitness gives girls lots of ideas for activities to do with friends–including strength exercises, yoga poses and games–while also including tips for achieving goals, tasty snack ideas and answers to health-related questions.

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22 Exercise Ball (Blue) $26.5 Excellent quality balls that can be used for therapy or exercise. Improves flexibility, balance, coordination and strength. Made in the USA. For ages 12 and up.

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Gymnastik Maxafe Exercise Ball – 75cm $48.95 Created in the 1960s by Ledragomma, the Gymnastik Exercise Ball was the first exercise ball made for fitness training. A more recent version of the Gymnastik Exercise Ball features Maxafe material that protects from rapid deflation if punctured or torn. The Gymnastik ball is great for building core and muscle strength, flexibility, balance and fitness training, and it can be used as an office chair for improved posture. This blue inflatable ball is available in 42 cm, 53 cm, 65 cm, and 75 cm sizes.

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