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In addition to guiding you
through remarkably simple
stretches and back pain relief
techniques that are easy to do
anytime, anywhere, Sam provides
an enormous wealth of
information about how the body
works and why we experience the
physical pains that we do. His
program is life changing for
back pain sufferers and because
I have such faith and confidence
in his abilities, I find it very
easy to recommend his DVD and
his services to my coaching
clients.”
--Michelle Armstrong
Speaker and Coach, Mind
Management LLC
Redondo Beach, CA |
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Article -
Weak Butts
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Weak Butts
Cause Back Pain!
Of the many things I am
known for amongst my
clients, one of them is
making sure they have strong
butt muscles and abdominals!
Why? Because weakness in
these two sets of muscles is
EXTREMELY common,
particularly in back pain
sufferers. The butt muscles
(glutes) and lower abs
stabilize the lower spinal
column and pelvis. If they
are weak, the back is at
risk for instability, and
pain!
One of my favorite exercises
to begin developing a set of
glutes that would make
“J-Lo” jealous is the...
Swiss Ball
Reverse Hip Extension
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Position yourself
with your hands on the
floor and your belly
button just forward of
the apex of the ball.
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Keep your head in
neutral, legs straight,
and your heels touching,
with your toes slightly
turned out.
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Gently draw your
belly button toward your
spine to activate your
deep abdominal spinal
stabilizers, then
initiate the movement by
squeezing your glutes
FIRST.
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Slowly lift, taking
2-3 seconds to reach the
top of the motion. Be
careful not to
overextend your back.
Once your glutes are
fully squeezed, you
don’t need to go any
further. Hold for 2-3
seconds at the top, then
slowly lower your legs
back to the start
position.
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Start with 1-3 sets
of 12-20 reps, resting 1
minute in between sets.
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Remember, NO motion
should cause increased
pain. If you feel ANY
discomfort in your back
when performing this
motion,
STOP IMMEDIATELY!
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