One orthopedic surgeon estimated that eighty percent of of Americans will experience low back pain during their lives. One of the things you can do to minimize your chances of having back pain (or lessen it if you do have it) is to strengthen and stretch your back muscles. Many people spend large portions of their day sitting and standing, both of which can strain your back. Here are five exercises you can start doing every day to help your back.
1. Knee press. Lay down on the floor. Bend your knees and place your feet flat on the floor. Bring your left leg up to your chest, wrapping your arms around it to hold it steady. Pull it into your chest and hold for thirty seconds. Return that knee to the starting position and lift your right leg up. Press it to your chest and hold it for thirty seconds. Now pull both legs up to your chest. Hold them there for thirty seconds.
2. Knee twist. Stay in the same position as before, laying on the floor with your knees bent. Keeping your shoulders flat on the floor, twist both knees over to the left. Go as far as you are comfortable without feeling too much strain. Hold for twenty seconds. Return them to the center and rest for twenty seconds. Now twist both knees to the right. Hold for twenty seconds. Return to the center.
3. Hip Press. This requires the same starting position as the previous two exercises. Keep your shoulders and head relaxed on the floor and slowly press your hips toward the ceiling. You want to form a straight line from your shoulders to your knees. Hold for ten seconds then slowly lower your hips back to the floor. Repeat three times.
4. Heel slides. Lay flat on your back with your legs stretched out this time. Place your hands at your side. Slowly slide one heel up along the floor until it reaches your knee the slowly slide it back. Repeat on the other side. Do each leg ten times.
5. Shoulder twist. Sit up, keeping your legs flat on the floor in front of you. Bring your left knee up, cross it over your right leg, and place your left foot next to the outside of your right knee. Twist your body so you are looking over your left shoulder, placing your right arm against the outside of your left leg. You should feel the stretch along your back. Hold for thirty seconds. Switch sides, placing your right foot next to your left knee and looking over your right shoulder. Hold this for thirty seconds, as well.
These five exercises will take you less than ten minutes a day, depending on how many times you repeat them. Start doing them tomorrow and your back will thank you!
Share28 January 2015
Seniors are like any other specialized group of people. They need services specific to their needs. Everything from nutrition to housekeeping to travel is different for seniors, and the services they receive should reflect that. I am a mental health care provider, and I work exclusively with people over the age of 65. My goal is to help educate the general population about the special needs of seniors and to inspire people to make their homes, businesses and lives more acceptable to the older generations. Seniors deserve our care and attention, and I hope that I can show others how to provide it.