5 Moves to Strengthen Your Back and Core

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"5 Moves to Strengthen Your Back and Core" has some helpful exercises you can try to help you reduce your back pain. Try these today to help you reduce your pain.

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5 Moves to Strengthen Your Back and Core

  1. 1. 5 Moves to: Strengthen Your Back and Corewww.apmhealth.com 888.901.PAIN (7246)
  2. 2. Dawn Nehls, PA-C Dawn was trained as a physician assistant through the army and has done overseas tours in Korea, Kosovo and Iraq. She joined Advanced Pain Management in 2006 after working in family practice and emergency medicine for eight years. Dawn is a registered yoga teacher with experience teaching classes in the Sheboygan area.DISCLAIMER:This material is presented for informational and educational purposes only. This information does not constitute medical advice and is notintended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health careprovider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED INTHESE MATERIALS WILL MEET YOUR NEEDS. www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 2
  3. 3. Kneeling Extension Start this move by kneeling on all fours with Seated Turn: your hands beneath your shoulders and your knees directly below your hips. Tighten your Start this exercise in a seated position arm your core muscles and slowly lift your right with chest lifted andstraight forward. Slowly lift turn and extend it your back straight. Gently your shoulders and head tostraight back, with your left leg and extend it one side; this will slowly toes pointed down. Hold for 10 seconds your turn your upper body. Use your chair arm, or the outsideto starting position. Repeat and slowly lower of your knee to help sta- bilize your position and holdthis movement three times on each side. If for 10 seconds. Slowly twist your try theback to starting posi- is too advanced, body easy modifications of tion. Repeat threelifting just an arm (lower left this movement, times on each side. photo) or just a leg (lower right photo). Hold for 10 seconds and slowly return to starting position. Repeat three times on each side.www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 3
  4. 4. Hip Lifts Seated Turn: To strengthen you core muscles, lower back and buttocks, try this simple exercise. Lie on Start this exercise in knees bent and with your your back with your a seated position with your chest lifted and your back straight. of you. turn arms flat on the floor on either side Gently your shoulderspelvishead tailboneside; this will Rotating your and and to one down, tighten slowlycore muscles and push your lower back your turn your upper body. Use your chair arm, or the outside of yourposition, slowly lift into the floor. Holding this knee to help sta- bilize your position and ground, usingseconds. your midsection off the hold for 10 your legs, arms and shoulders to balance. Hold in an Slowly twist your body back to starting posi- tion. Repeat three for 10 seconds, side. elevated position times on each and slowly lower to starting position, relaxing the core muscles. Repeat five times.www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 4
  5. 5. Abdominal Chair Crunch Having a strong core can help you reduce lower back pain. Try this chair crunch to increase abdominal strength. Lying on your back with your lower legs resting comfortably on a chair, place your fingers gently behind you head and lift your chin to the ceiling. Tighten your abdominal muscles and use these muscles to slowly elevate your shoulders off of the floor – this will cause your stomach to crunch together and you core muscles to contract. Slowly lower back to starting position. Repeat a series of 10, three times, adding more as your core gets stronger.www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 5
  6. 6. Plank Hold Seated Turn: Plank holds are an excellent way to strengthen your core muscles and lower back muscles. Start this exercise intheseatedtuck you toes your Lying face down on a floor, position with chest lifted and your place your elbows on the into the ground and back straight. Gently turn your shoulders and head your body. Keep your ground on either side of to one side; this will slowly turn your upperand slowly raise your stomach muscles tight body. Use your chair arm, orup off the ground and knee in an elevated body the outside of your hold to help sta- bilize your positionkeep hold core10 seconds. position. You must and your for muscles tight and your bottom lifted as high as your Slowly twist your body back to starting posi- tion. Repeat three times on each side.back. shoulders to avoid strain on the lower Hold for 10 seconds and slowly lower to starting position. Repeat five times. As you become stronger, hold the position for longer periods of time.www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 6
  7. 7. Side Plank Hold Seated Turn: Use a side plank to strengthen your oblique muscles and lower back. Start in a forward Start this exercise in(elevated on your toes and plank hold position a seated position with your chest lifted and your back straight. Gently turn elbows). Slowly rotate over to one side, putting your shoulders your head to one feet. Placewill the weight on and left arm and side; this slowlyright arm atupperside or on your hip. As your turn your your body. Use your chair arm, or the into this of your knee to help sta- you move outside side plank position, your bilize will want to sink down to for 10 seconds. hips your position and hold the ground; this Slowly twist your body backback. Instead, be can cause strain in the lower to starting posi- tion. Repeat three abdominaleach side. sure to hold your times on muscles tight and keep your hips raised. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. For modification, place your top leg in front of you as a third point of balance.www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 7
  8. 8. For More Information If you would like more information about Seated Turn: Management please call Advanced Pain 888-901-PAIN (7246) or contact us directly Start this exercise in a seated position with your using the “Contact Us” section of our webpage chest lifted and your back straight. Gently turn on www.apmhealth.com. your shoulders and head to one side; this will slowly turn your upper body. Use your chair eNewsletter arm, or the outside of your knee to help sta- bilize your position and hold for 10 seconds. To receive other eBooks and updates from Slowly twist your body back to starting posi- Advanced Pain Management, visit our website tion. Repeat three times on each side. and sign up for our eNewsletter today.www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 8

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