Wednesday, January 23, 2013

Helping the lower back stability and improving posture!!!

There are numerous exercises that can help to target the low back. Two of my personal favorites are low back extensions and reverse extensions on a stability ball. You can also do these off the edge of your bed, but use of a stability ball further engages your core and provides the best grounding to prevent injury from occurring during the exercise. The difference between these two exercises is the part of your body that is being moved. 

1. To do reverse extensions, lie face-down on the ball and walk your hands forward until your feet leave the ground. Steadily lift your legs until they are higher than parallel to the floor. Keeping your legs and feet together and your butt muscles tight, slowly lower them back down and repeat. 

2. To do back extensions, continue in a face-down position on the ball with your hips near the top, hands behind your head and toes spread apart in a wide position on the floor behind you. Slowly fold forward over the ball, rise back up until your body is just beyond forming a straight line and repeat. With each exercise, keep your abs tight, and don't go so far that you feel a pinching pain in along your tailbone. (If you do- it's a good indication that your alignment is off and you're due for an adjustment) Perform 2-3 sets of 12 to 15 repetitions of each exercise.

Dr. Tri Myers
Omega Chiropractic Center
107 Edinburgh South Drive, Suite 141
Cary, NC  27511
twitter:  @DrTriMyers


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