Three steps towards a better spine health

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Cambridge (Massachusetts): “Asharq Al-Awsat”

The instability of the health of the spine can cause a feeling of lower back pain, but there are “three major exercises” that can help with this. The body’s strong core muscles contribute to stabilizing the healthy state of the spine and keeping the lower back in good health and free of pain. It can cause weakness in the muscles and ligaments surrounding the spine with age or as a result of an injury. This can make it difficult to perform movements such as twisting, stretching, lifting things, and twisting, stretching, lifting, and bending difficult.

A healthy spine
in this regard, explained d. Eric Latillian, a physiotherapist at Harvard University’s Spaulding Rehabilitation Center, said: “The lower back often has a responsibility to compensate for any lack of movement, which puts more pressure on his muscles.” Often, individuals who suffer from pain in the lower back are afraid of movement, which in turn may cause their back to become stiff and increase the feeling of pain. In this regard, Dr. explained. Lattilian said, “A healthy, stable spine is also characterized by greater flexibility, and thus has the ability to support a wide range of natural body movements. The more healthy movements reduce the pressure on the lower back, the lower the risk of pain and injury.

Thorough muscle stimulation
A healthy spine can be stabilized with a balanced approach to the entire core muscular system. Dr. Latilian said, “This means activating all the major muscles of the body simultaneously.” This becomes useful when you do moves that require sudden force and a wide range of motion, such as lifting and carrying grocery bags and placing them on a table or the floor.
For his part, Dr. explained. Lattilian said, “The stability of the spine means that the entire body trunk works together in harmony, like a high-class symphony. If there is one element outside this harmonious system, it may negatively affect the rest of the entire system.
Now, how do we get a stable spine?

Major exercises for
his part, Dr. recommends. Latilian with “three major exercises” developed by Dr. Stuart McGill is an expert in biomechanics at the University of Waterloo in Canada. The three exercises are: curl – up, side plank and bird – dog.
Dr. Latilian pointed out that “these exercises involve all the important muscles necessary to raise the healthy level of the spine.”
Here’s how you can do each of these three important exercises: You should follow what is called a hierarchy; Start by repeating each of the three exercises five times. Then, repeat each one three times, then finish the exercises by completing each one only once. As you become more accustomed to the routine, you can increase the number of repetitions you begin for each workout, but as you continue to follow the top-down approach.
Dr. Lattilian said that one should carry out these exercises two or three times a week before the usual regular exercises, adding that: “After a while, you can accomplish them on a daily basis.”

Wrapping
1 Lie on the back. Extend one leg forward on the floor. Bend the knee of the other leg so that your foot is flat on the floor.
2- Place your hands under your lower back to maintain the natural arch that takes the shape of the spine.
3- When you exhale, lift the head, shoulders and chest off the ground as if they were all connected to each other. (Rise off the ground far enough to feel tension in your muscles) Do not bend your lower back, push your chin down, and do not allow your head to lean back.
4- Hold this position for 10 seconds, after which start slowly lowering your body towards the ground.
5- Repeat this training five times, and then switch legs and repeat the sequence until you finish the exercises.

Side plank
1- Lie on the side of the upper body with your support on your arm to lift you up, with your forearm on the floor and the elbow below the shoulder. Place your free hand over the groin area. Pull your leg back, with your knees at a 90-degree angle.
2- Raise your thighs from the ground so that they are in line with the rest of the body, and hold this position for 10 seconds. Try to maintain a straight position, from head to knees. Then, slowly start bringing your thighs back to the ground.
3. Repeat training five times, then move to the other side of the body and repeat the sequence until you finish training.
If you want to take on a bigger challenge, try extending your legs, rather than bending them.

The bird – the dog
1 – Land on the ground on your arms and knees.
2- Raise your left arm and extend it forward as far as possible, while working at the same moment to raise your right leg and extend it forward behind your back. Keep both the raised arm and leg parallel with the floor. Make sure your thighs are in line with the trunk of your body, and are not tilted towards one side.
3- Hold this position for 10 seconds, then return to the starting position.
4. Repeat the training five times, and then switch to the other arm and leg and repeat the sequence until training is completed.
– Harvard Letter “Monitoring Men’s Health”, “Tribune Media” services

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