Simple Stretches for Immediate Relief Leave Back Pain Behind
If you've picked something up, fallen, slept, stood, walked, or done anything wrong and hurt your lower back before, you're not alone. According to the World Health Organization, "Low back pain [is] the single leading cause of disability in 160 countries" and affects roughly 1.71 billion people. Low back pain can be extremely frustrating to live with. Not only is it painful, but it can also be impossible to predict or avoid. Luckily, a physical therapist can create a treatment plan that targets the lower back and works with your body to improve mobility and reduce pain over time. And while you should always follow the program your physical therapist provides, you can perform a few stretches at home to find some relief. Prone Press-Up With this stretch, getting in the correct position is vital. It requires you to lie flat on your stomach, so if that is difficult
for you, place a pillow under your belly and use that as your starting position. 1. Lie on your stomach with your feet hip-distance apart and your hands pressed flat to the floor next to your chest, similar to a pushup position. 2. Using only your upper body, push down on your hands and lift your head and chest while keeping your shoulders pulled back. 3. Continue until your arms are nearly straight, with only a slight bend at the elbow. 4. Lower yourself back down and release the pose. Cat/Cow Pose Stretch These two stretches work well together, so feel free to use them consecutively. Cat Pose: 1. Start on your hands and knees with your hands slightly in front of your shoulders.
2. Press down on your hands and round your spine toward the ceiling. Allow your head to drop, forming a sideways "C" shape. 3. Hold this position for a few seconds before releasing and returning to the hands and knees position. Cow Pose: 1. Start on your hands and knees with your hands slightly in front of your shoulders. 2. This time, push your back toward the ground, forming a "U" shape. Lift your chin and chest at the same time.
3. Hold this position for a few
seconds before returning to your neutral hands and knees position.
Get Fit in 5 Minutes! THE CELEBRITY FITNESS TREND THAT WORKS
For many, the biggest hurdle to exercise is how much time you spend doing it. Finding an hour to hit the gym can be impossible between work, family, and other endless daily obligations. While this is true for all of us, it’s even more so for celebrities, but somehow, they manage to stay in shape despite their busy schedules. According to celebrity trainer Luke Worthington, their secret is the “micro workout.” A micro workout is just how it sounds — an exercise completed in a very short time, possibly within five minutes. Are micro workouts effective? If you’re wondering if working out for only five minutes
even four seconds of intense exercise can improve your health. In this study by the University of Texas at Austin, a group of individuals cycled at maximum effort for four seconds on a stationary bike, then rested for 15–30 seconds. Participants repeated these four-second intervals 30 times three days a week. This
Another study by Nature Medicine found that for people over the age of 60 (who did not exercise regularly), small bursts of energy for even two minutes showed a 50% decrease in death from cardiovascular complications and a 40% decrease in risk of dying from cancer compared to those who did not incorporate a micro workout. These bursts of movement even included climbing stairs or walking fast. How can you integrate micro workouts into your schedule? Just find 2–5 minutes in your day for a micro workout and perform any exercise you feel comfortable with — even just walking at a fast pace will do the trick! So, next time you have a few extra minutes in your day, get moving! Your health will thank you.
totaled to about two minutes of exercise
each day, or six minutes total for the entire week. The results? Participants all showed improved cardio
and anaerobic power, meaning they could
output more physical
energy while using less oxygen.
makes a difference, a 2021 study found that
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