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Strong back healthy back

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80% of Americans will report lower back pain at some point in their lives. In this workshop we’ll teach strength and mobility exercises focusing on the back and hips. We’ll also talk about proper …

80% of Americans will report lower back pain at some point in their lives. In this workshop we’ll teach strength and mobility exercises focusing on the back and hips. We’ll also talk about proper movement patterns and strategies that will take some stress off your back—literally.

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  • 1. MUS Wellness/Montana Moves Neal Andrews, MUS Employee Exercise Specialist
  • 2. Montana Moves High Five • Move More, Sit Less • Find Balance in Life • Move Better • Play Outside • Have Fun
  • 3. Objectives 80% of Americans will report lower back pain at some point in their lives. In this workshop we’ll teach strength and mobility exercises focusing on the back and hips. We’ll also talk about proper movement patterns and strategies that will take some stress off your back— literally.
  • 4. What’s the Problem? Poor Mobility Poor or incorrect movement patterns Lifting patterns Lack of core strength & stability
  • 5. Common Lower Back Injuries Muscle Strain Impinged nerve Injury to vertebral discs Bulging disc Herniated disc Ruptured disc
  • 6. What’s the Solution? Improved Mobility (hips and thoracic spine) Proper movement & lifting patterns Improved core strength & stability
  • 7. The Posterior Chain Plantar Fascia Achilles Tendon Calves Hamstrings Glutes Lower Back Upper Back Neck and Skull
  • 8. Lumbar Spine
  • 9. Posture Ready Position Neutral Spine Good Posture vs. Poor Posture Stand Tall (String) Shoulders Down and Back
  • 10. Get mobile, move better! Mobility Exercises/Warmups Stretch Up/Stretch Down (Shoulders/Hamstrings) Knee Hugs Toy Soldiers Downward Facing Dog Child’s Pose
  • 11. Get mobile, move better! Strengthening Exercises Good Mornings (Hip mobility and mechanics) Lifting/Deadlifts (Legs, Hips, Back, Grip) Squats (Legs, Hips, Back)
  • 12. Dax the Lifter
  • 13. Squat and Deadlift position Squat: Hip, knee, and ankle flexion. Femur parallel to ground. Neutral Spine. Deadlift: Hips back, neutral spine. Glutes and hamstrings loaded.
  • 14. Get mobile, move better! Strengthening Exercises Good Mornings (Hip mobility and mechanics) Lifting/Deadlifts (Legs, Hips, Back, Grip) Squats (Legs, Hips, Back) Bridge (Glutes, hamstrings, low back) Planks (Core strength and stability) Cobra (Back strength)
  • 15. Connect with Wellness! muswell.limeade.com www.montanamovesandmeals.com www.wellness.mus.edu wellness@montana.edu @montanamoves