About 80 percent of the population suffers from low back discomfort. I am sure with all of the snow we have had in the last few weeks many of you may be feeling some extra stiffness in your back. Give the following exercises a try and see if it can offer you some relief.
Standing Hip Flexor Stretch
Stand with one leg back and other forward. Point toes of back foot inward. Squeeze butt muscles and shift body forward, straightening rear leg. Raise arm -same side as rear leg - to opposite side until stretch is felt in front of pelvis. Hold and rotate back; hold 30 seconds.
Standing Lat Stretch
Place feet shoulder-width apart, with one arm raised above head holding stable object. Lower hips toward ground until stretch felt alongside torso and into lower back; hold 30 seconds.
Lie on your back with your knees bent, keep your feet flat on the floor and your toes pointing straight ahead. Gently draw-in your navel towards your spine and contract your glutes. Slowly lift one foot off the floor with control, hold in the air for a few seconds and lower your foot back to the floor. Repeat with the other foot.
These exercises can be done three to seven days a week. Please be sure to check with you physician before beginning any exercise program. If you would like to have this routine including pictures e-mailed to you, please feel free to contact me at firstname.lastname@example.org.
Corinna Maggy is a National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist offering private personal training, classes, and weight management programs. She can be reached at 605-3549 or email@example.com.