By Michele Silence, MA

Back problems plaque eight out of ten people during the course of a lifetime. Some 80 billion dollars are spent on back pain each year which usually takes hold of 30-year-olds to 50-year-olds, right in the middle of typically busy, active lives.

It is estimated that the majority of back problems can be prevented and alleviated by keeping the musculoskeletal system strong and limber.  Specific exercises and stretches that can help you develop a stronger and more resilient back follow. Do them regularly, several times a week for a strong, limber back. If you feel pain with any of them, discontinue the exercise and ask your physician for variations appropriate for you.

Strengthen

1. Back Extensions
Lie over an exercise ball face down. With hands behind your head, lift your upper body until your spine forms a straight line. 
Safety Note: Do not swing or arch the back excessively.

2. Pelvic Tilts
Lie on the floor with knees bent. Lift pelvis off the ground and then back down.
Safety Note: Keep back on the ground and only tilt the pelvis upward.

3. Wall Roll Downs
Place ball on a wall and lean against it. Roll down and up.
Safety Note: Make sure the feet are far enough out in front that the knees stay at a right angle at the bottom of the movement.

4. Abdominal Crunches
Sit on an exercise ball and walk your feet out in front of you until the middle of your back is pressing against the ball. Place hands behind head and lift shoulders off the ball while pressing back into the ball. Return to starting position and repeat.
Safety Note: Do not arch back on the return phase.

Stretch

1. Back Stretch
Lie on your back on the floor. Make your body into a round ball and hold.

2. Abductor/Gluteal Stretch
Lie on your back with knees bent. Place one foot on the other knee. Lift both knees to the chest. Repeat on other side.

3. Lower Back Stretch
Pull one leg into the chest, the other leg bent with foot on the floor. Let top knee drop to the opposite side of the body and hold. Repeat on other leg.

4. Quad stretch
Lie on floor with knees bent. Widen legs and tilt both knees to the side while trying to get the knees to the floor. Repeat other side.

5. Abdominal Stretch
Lie flat on the floor and lengthen arms overhead and legs downward.

Benefits of Back Exercises

By taking care of your back you will not only ward off back pain but improve your posture as well. You will stand taller, look younger, and be strong enough to protect yourself from being injured by day-to-day activities.

*This article is intended for general information purposes only, is not individual-specific, nor is it intended to replace the advice of your healthcare team.

By Michele Silence, MA

So you sit at a desk all day, get up occasionally, and feel stiff. You then walk a few steps and sit right back down again. If this sounds like a typical day at work, you can benefit from some simple stretches done right at your desk. Each takes only take a minute or two. You can break up the day, circulate blood through your muscles, feel more alive, and help give your body relief from being the same position for hours and hours on end.

Before doing any stretches, be sure your body is warm so the muscles will more easily release. Talk a walk up and down some stairs or around the entire floor once. Do something for just a few minutes that will make your heart beat faster and get blood moving into your muscles. Then, hold each of the following for 15-30 seconds:

1. Torso Turn

To Do: Sit in your chair and reach for the back, turning to the side as far as you can reach. Repeat in the other direction.

2. Overhead Reach

To Do: Sit with your hand behind the neck, elbow lifted towards the ceiling. Lift the elbow higher to the ceiling and slightly to the side, keeping the lift as you lean. Repeat the other side.

3. Open the Chest

To Do: Bring both hands behind your chair and clasp hands together. Lift arms into the air as far as you are able.

4. Neck Tilt

To Do: Place fingertips underneath your seat on both sides of your body. Hold firmly while tilting the head to one side, ear to shoulder. Repeat on the other side.

5. Hamstring/Calf Stretch

To Do: Prop a leg up on a chair or open desk drawer. Keeping the leg straight, lean down over it. Pull the toes towards you for a deeper stretch in the lower leg. Repeat the other side.

6. Cross Legs

To Do: Cross your legs. Lean forward while bringing the chest as close to the knee as possible. Repeat on the other side. For a deeper stretch, place outside of the foot on opposite knee and lean forward.

Usually, when sitting for long periods of time, some muscles become overstretched while others never get stretched. By using the exercises above you can balance out your flexibility, help energize your body, and revitalize your day.

By Michele Silence, MA

You know you should stretch. Moreover, it feels good. But, oftentimes it’s just too difficult to get into some of those positions. Perhaps your body doesn’t move well, or maybe it isn’t very flexible. Don’t worry. Help is here. Actually, it’s in your bathroom. You can do some really beneficial stretches and never feel inadequate with a typical hand towel. Try the following stretches after you’ve warmed up your muscles with some gentle movement.

Exercise #1: Hamstring/Calve Stretch

While sitting with one leg in front of you and the other bent foot to knee, place towel around the foot of the extended leg. Keep leg straight and toes pulled in. Pull upper body straight down over extended leg into it. Repeat on other leg.

Exercise #2: Adductor Stretch

Lying on your back, place towel around the ankle of one leg. Open the leg straight out to the side, getting the leg as low to the ground as possible. Pull towards shoulder. Repeat on the other side.

Exercise #3: Quad Stretch

While lying face down or on your side, place towel around one ankle. Pull the foot behind the body. Repeat on the other side.

Exercise #4: Triceps/Shoulder Stretch

Take towel over one shoulder and grab from the bottom with the other hand. Stretch the tricep by pulling down with the bottom arm. Stretch the front of the shoulder by pulling up with the top hand. Repeat on the other side.

Exercise #5: Pectoral Stretch

Bring towel behind the back and grasp with both hands. Lift away from body without leaning the upper body forward.

Exercise #6: Upper Back Stretch

While sitting, wrap towel around both feet. Keep knees bent and pull against the feet.

How often should you stretch?

Stretching is good for you and you can safely do it daily. Just remember to not go beyond a comfortable range of motion and to back off slightly if you experience pain rather than muscular release. Stretching should be pleasurable and soothing. When done in this manner, you’ll want to do it more often and reap the added benefits of improved flexibility. Flexibility protects you from injuries and will keep your body limber for years to come.

By Michele Silence, MA

All sports require the body to move fully and freely. Strength is important in powering movement; endurance is equally important in sustaining the effort; however, stretching will help improve performance. Given two athletes with the same ability, stretching can make the difference between one winning and the other losing.

Flexibility can enhance your performance of most sports

Take a runner, for example. The runner who can reach the furthest with their stride will cover a set distance quicker. When leg and groin muscles are stiff or inflexible, the ability of the legs to extend will be limited. But, when stretched adequately, flexible muscles allow for a much larger step and overall stride. Combine this with other training techniques and results are magnified.

The best muscles to stretch

Just what muscles do you need to stretch to help improve performance for your favorite sport? First, pay attention to which parts of your body are involved in the activity. The next time you’re playing, be aware of which areas need to reach and extend the most. Do your arms need to be more flexible as in baseball? Or maybe your legs need to be more flexible for activities such as hiking, running, and skiing. Perhaps your chosen sport uses the entire body, such as martial arts.

Make sure to use the proper form when stretching

Just as with all other forms of exercise, stretching must be done properly to reap the greatest rewards. If you aren’t sure about the proper form, ask a personal trainer or consult an expert in the field. If you need a reference manual, an excellent book is Stretching by Bob Anderson. Do not simply copy stretches you see others doing in the gym or on the playing field. Many stretches that were done routinely years ago have been shown to not only be dangerous but ineffective, like straight leg toe touches, twisting of the waist, “cherry pickers,” and knee sitting. Stretching is intended to enhance fitness, not contribute to future medical conditions.

Stretching tips and tricks

Work on stretching at the end of each of your workouts, when the muscles are warm and fully able to stretch. Hold each stretch anywhere from 10-30 seconds. Relax into the stretch as opposed to bouncing and exhale as you let go. Reach just to your limit. It should feel good. Over stretching can be counterproductive and damaging. If you can’t reach your toes, use a towel or stretching aid to help you get an effective stretch without straining. Importantly, you should avoid comparing your flexibility to that of others. Each person’s ability to stretch is different and even the same person has different levels of flexibility depending upon the joints involved.

Do your stretches faithfully—like dogs and cats do. At the end of six weeks you should see a noticeable improvement in flexibility. Your body will feel better, perform better, and you’ll be less likely to get hurt.