Lower Back Exercises:These exercises can be as gentle or as strong as you want it to be. Back pain is frequently caused by weakness in muscles where we can help. However, it would be wise, before you begin these exercises, to check with your health practitioner to make sure that, if you are feeling any pain, there is not an underlying problem that needs to be sorted out first. If you haven't done these movements before, it’s important to begin carefully and slowly.
Exercise 1: On the floor on all fours, make sure your hands are directly below your shoulders and your knees directly below your hips. (This applies to all 3 exercises). Keeping your leg bent, inhale as you bring your foot over towards your backside. Exhale back to original position. Repeat 10 times.
Exercise 2: This time, keep the knee bent again, inhale out to the side and exhale as you return. (We call this one "Dog in the Park" exercise!Repeat 10 times.
Exercise 3: With this exercise, your leg needs to be straight. Inhale as you lift and exhale as you lower. Repeat 10 times.
Watch the video below to see these exercises...
With a abdominal, core and back strength, you'll look and feel so much more confident in your new body.
A common cause of lower back problems, is poor core strength. This DVD has an excellent selection of lower back exercises & core strength exercises that will help. Click:
Core Strength Exercises DVD. If your lower back muscles are tight, they won’t strengthen as well as they could, so it’s important to also do
as well. Check our link.
Together with strong lower back muscles, you must also develop core strength and you'll find suitable core strength exercises and our very best ab exercises to help you along the way.
Exercise 4: Another method for a gentle lower back exercises is the pilates ball. Again, take small steps. Start with just a small lift and as you strengthen, you can, for instance, hold weights. Start with your hands behind your head and nose on the ball, then lift up on the inhale and lower down on the exhaled breath. Perform the exercise to the rhythm of your breath, NOT fast. Squeeze your glutes (backsides) together as you lift, it will add to the benefit of lower back muscles.
Speaking of backsides, this link is an interesting pilates website to visit for excellent butt exercises and a nice shapely derriere.
BELOW you have access to our online Correct Posture Test which will help you to discover exactly what stretches will be of benefit to you. This is available when you receive for our monthly newsletter. The NEWSLETTER, (called NEWSY PILATES STUFF), provides useful illustrated information about exercises and stretches, a little bit of gossip, and video stretches - and of course it's FREE. The form below is a simple one and requires little time to complete.
Over 50? You'll find heaps of great FREE 2-minute videos to help with your exercise routine with full instructions to help you along the way..Click here:
Over 50's Workouts
Check out our full body workout DVDs - you're sure to find one that is just right for you. There are 4: Core Strength Exercises, Stability Ball Exercises, Resistance Band Exercises & Stretching Exercises. Click: