James River PT: How To Strengthen Your Lower Back

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER

HOW TO STRENGTHEN YOUR LOWER BACK SO YOU CAN HAVE GOOD POSTURE FOR LIFE

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When it comes to strengthening and toning, some parts of the body get all the attention. Entire classes are devoted to abs, glutes, and arms, but lower back? Not so much. “It’s not one of those muscles we think about often,” certified personal trainer and Love Sweat Fitness founder Katie Dunlop, NCCPT, says. “It’s kind of forgotten about!” (continued inside)

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INSIDE : • How To Strengthen Your Lower Back... • 5 Popular New Year’s Resolutions

• Exercise Of The Month • Refer A Friend!

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER

HOW TO STRENGTHEN YOUR LOWER BACK SO YOU CAN HAVE GOOD POSTURE FOR LIFE

Article Courtesy of

W E L L

G O O D

Details Inside REFER A FRIEND!

INSIDE : • 5 Popular New Year’s Resolutions • Refer A Friend!

• Exercise Of The Month • Coupon Corner!

(continued from outside) But Dunlop says not showing your lower back some love in the form of strengthening moves would be a mistake. “It’s so important because it’s key for having good posture, mobility, and having the ability to sit, stand, and move properly throughout the day, she says. Often, Dunlop says, we take our lower back support for granted, but if something goes wrong, it hurts. “Because it’s at the base of the spinal column, it’s really the foundation to the body’s support system,” she says, emphasizing the reason why it’s important to keep it strong. When it comes to how exactly do to that, she has just the moves. Best of all, they don’t require any equipment or a ton of space, so you can do them at home, or in your hotel room, if you’re traveling. Your posture is about to be so good! 1. Vacuuming This type of vacuuming has nothing to do with cleaning your house, but it will put your lower back to work. “When it comes to strengthening the lower back, focusing on your transverse abs—which are wrapped around

the midline of your body—is one of the best ways to do it,” Dunlop says. “These muscles are really key in supporting your spine and lower back.” While people often towards crunches for their transverse abs, she says people can inadvertently throw out their lower back if their core isn’t strong enough. Enter the “vacuum.” How to do it: In a standing position, take a deep breath and draw your belly button in towards your spine, “contracting and engaging your ab muscles as you do so,” Dunlop says. “Imagine if someone was going to come up and punch you in the stomach and you want your gut to be hard and able to take it; that’s what it should feel like.” Hold it, and release slowly. Repeat a few more times.

(continued inside)

Article: https://www.wellandgood.com/good-sweat/how-to-strengthen-lower-back/

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PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times. Helps Back Pain www.simpleset.net Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH

How To Strengthen Your Lower Back So You Can Have Good Posture For Life

(continued from outside) 2. Bridge pose

Dunlop says working your glutes pulls double-duty for back strength, too. “The gluteus maximus is one of three muscles that wrap into the glutes and is really the strongest and largest muscle in the entire body,” she says. “They’re responsible for all our movement, which is why strengthening them really helps your lower back.” Typically, squats are the go-to glutes move, but Dunlop prefers bridge pose for people building their lower back strength. How to do it: Lay on your back, with knees bent and feet planted firmly on the floor. Slowly lift your hips up until your lower back is completely off the ground and your pelvis is parallel to the ground. Hold for a few seconds before carefully lowering back down. Repeat. “This strengthens your glutes without putting as much pressure on your lower back as squats,” Dunlop says. 3. Donkey kicks How to do it: Get down on your hands and knees, with your hands directly over your shoulders. Raise up your right leg, keeping your knee at a 90-degree angle, until your leg is parallel to the ground. Slowly lower it back down to the ground. Repeat for 90 seconds, then switch legs. 4. Reverse lunges How to do it: Stand with your feet shoulder-length apart. Move your right leg back while bending your left knee forward and lowering your hips, stopping when your back knee is bent in a 90-degree angle, and your front knee is in line with your ankle. Hold for one second, and then slowly come back to the starting position. Repeat for 90 seconds, then switch legs. 5. Superman The last major lower-back strengthening move Dunlop recommends adding to your workout routine is the Superman, which she says engages the entire backside of the body without putting too much pressure on your lower back. “This move you’ll definitely feel in your lower back, and it also engages your glutes, shoulders, and upper back muscles,” she says. How to do it: Lay flat on your stomach, with your arms straight out in front of you and your legs going straight back behind you. Lift your arms and legs a few inches up off the floor. Hold for 30 seconds before coming back down. Repeat. When it comes to all of these moves, Dunlop says it’s important to listen to your body and not push too hard if your lower back is feeling sore. “These moves are pretty gentle to the lower back, but as always, it’s important to pay attention to the messages your body is sending you,” she says. As long as you keep that in mind while you do these moves, you’ll reap the rewards in the form of better posture and movement.

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5 Popular New Year’s Resolutions

1. Get in shape. The most common New Year’s resolutions have to do with getting in shape. If you’re resolving to hit the gym to improve your health or just your physique, you can avoid falling off the fitness cliff come February by enlisting a friend to exercise with you, or joining a regular class where you’ll be missed if you skip a session or two. Need additional motivation? Use fitness technology to stay on track. “Fitbits will tell you when you’ve been sitting too long and you need to move. Food apps will tell you when you’ve eaten too much and you need to stop. Exercise apps will tell you how many calories you’ve burned. 2. Lose weight. Spend any amount of time on Instagram and you won’t be able to avoid the avalanche of products and schemes promising quick weight loss. And while the thought of shrinking a dress size or five by Christmas morning is a gift in itself, there really aren’t any shortcuts when it comes to dropping pounds. While we’ve long heard the message that the key to weight loss lies in diet and exercise, the latest research suggests that, while exercise is important for overall health and keeping weight off, it isn’t actually that useful for weight loss. The bottom line: If you want to lose weight, focus on cutting calories. 3. Spend less, save more. If your bank account is looking a little low after the holiday gifts have all been purchased, you may be one of the many people who resolve to get their financial house in order in 2020. Buy and sell clothes at consignment stores, consider refurbished electronics, buy produce when it’s on sale, and bundle your car, home, and life insurance. Paying separately for auto, life, and home insurance can get expensive. Ask your insurance agent if you will receive a discount for bundling policies. 4. Spend more time with family and friends. Spending time with loved ones is great for your health and well-being, so it’s not surprising that many people resolve to put more effort into nurturing their connections with family and friends. Set aside time each week to either call or meet up with a friend or family member. Take turns hosting dinner, or just get together for a walk. Friends far away? Set up a weekly Skype chat instead. 5. Get organized. Getting organized is a noble goal. But in order to make this resolution stick, you’re going to need some concrete strategies. Avoid impulse purchases so you don’t end up with more clutter, setting aside 10 minutes each day to filed and delete old emails, and setting up files to keep track of paperwork, such as medical bills, taxes and home maintenance documents.

Do You Have Friends Or Family Unable To Do The Following:

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to James River Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment with us.

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