Exercise tutorials, nutritional tips, testimonials and much more
I've added an abdominal exercise. The Plank is King of abdominal training. In fact I might even put an advanced video together of all the plank exercises you can do. Coming soon, don't you worry. The plank can be modified for all levels, so check out the video. Everyone can do this exercise even if you have back weakness. Remember the level you chose and the length of time you do the exercise for is what you will need to determine is the right one for you. If you're new to exercise/have back pain, then please start with the low option knees on floor and hold for the amount of time where you feel tension in your abs not your lower back. If you find tension in your back even on your knees, then try kneeling on all 4's bottom over hips and just try scooping up your abs/tummy flattening (pulling your stomach muscles up as much as you can). 30 secs to a minute everyone 2-3 sets at least 3 times per week. bring on the spring. Lee :)
My absolute favourite stretch guys. It hits every muscle through the back of the legs and at the same time strengthens postural muscles back and core. I love this, you can spend a lot of time doing this whilst relaxing in front of the telly or listening to music. For beginners aim to hold 15-30 seconds and try to repeat it once you've had a 30-60 second rest. If you are more advanced I would hold this until you experience the muscles fatiguing. Really activate the core and control your breathing. I find this stretch really allows the vertebrae to open up and I feel a lot more range through the glutes and hamstrings. Can be performed daily to improve overall flexibilty and back strength. Give this one a go, it's awesome. Lee :)
The Bridge is one of my favourite lower back exercises. All you need is yourself no equipment necessary. When you initially lift the hips up you want to try not to lift so high that the hips feel over stretched. Feet should be hip width apart and the head, neck and upper back should be relaxed into the floor. Try to relax the arms as well you don't want to have tension pushing through the arms. You only need to lift your leg away from the floor if you have no pain and also if you find both feet on the floor not particularly challenging. It's up to you how long you keep your leg up for, the longer you do the harder the exercise. Whilst holding this position think about engaging the abdominal muscles (bellybutton to spine), think about steady controlled breathing. Inhale through your nose and exhale through your mouth. You can start by holding the exercise 30-60 seconds if you are doing the exercise with both feet on the floor. Repeat 2-3 times. If you are taking a leg away, try switching legs 6-12 reps and do this 2-3 times through. Or time yourself as with the beginners option 2-3 sets of 30-60secs. You should really feel this exercise in your lower back. Please email me with any questions or concerns. Lee :)
I love stability ball exercises, they immediately start to challenge your core muscles. So you can focus on strengthening back, bum and abs. This exercise can be improved by keeping your knees bent at a right angle or taking one leg off of the ball. 2-3 sets of 12-20 should get the job done. Enjoy. Lee :)
Here is another great back strengthening exercise that can be done without any equipment. You could do this on the evening whilst the telly is on in just a couple of minutes. I would recommend 10-20 reps two times through with a 30-60 second break in between. If you have pain with any of these exercises please get in contact and I will keep on posting alternative options. Lee :)
Sometimes when I first mention to potential customers about doing exercise for back pain, you can see them looking at me like I have gone completely mad. For all of you out there who have never exercised before welcome to Swiss Ball classes. (They aint so bad are they lol). Swiss ball classes are a great way to strengthen your core, you can come join us every Monday night 7.15-7.45pm at the Fitness Factory in Broad Road. These classes are quite small so you'll get all the attention you need to achieve a good work-out. Advisable to book call reception 0117 9352060. Hope to see you there Lee :)
This simple lower back strengthening exercise is easy and convenient and can be performed anywhere, even in a small space without any equipment. If you have persistent lower back pain you may want to start by taking it very slow lifting up for a count of 4/5 and lowering down at the same pace, achieving 3-5 reps. Only do level 1 (and make sure you check with your GP first). Try doing the exercise after you've warmed up a bit and not first thing in the morning. If you experience any shooting pain traveling up and down the spine then stop immediately. If you have no pain, then start with 8-10 reps at a pace of 2-3 counts. Start with only 1 set and progress to 2 sets. If you're quite an active person then you may wish to try the exercise each day, alternatively try every other day. Only progress to level 4 if you have absolutely no pain in levels 2 & 3 and can manage 15-20 reps for 2 sets. (This exercise is more suited to an experienced exerciser). All the best Lee :)
