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How To Prevent Lower Back Pain: Three Exercises To Strengthen You

Three lower back exercises to strengthen the core Simple guidelines for preventing lower back problems Lower back pain often results from reduced levels of activity and flexibility, strain and injury from sudden movement, and general deconditioning of the back muscles resulting from poor posture. Stay...

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Prevent back pain from your laptop or tablet

Posted by Stephen Bateman | Posted in prevent back pain, Prevent Lower Back Pain, Prevent Upper Back Pain | Posted on 19-09-2013

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Avoid back pain

Improve posture and prevent back pain when working on your laptop

The increasing use of laptops and tablets is putting strain on our backs and increasing the need for exercises to prevent back pain.

 

Symptoms from working on laptops and tablets include pain and stiffness around the neck, shoulders, upper back and lower back, which can lead to longterm chronic back and spinal problems.

We can prevent these problems occurring by doing a few simple things to improve our posture whilst working on our laptops and or tablets:

 

Laptop users:

  1. Â Avoid poking your chin forwards
  2. Where possible, place the laptop on a desk, table or lap pad
  3. Avoid using the laptop your lap for long periods
  4. Use an wireless keyboard and mouse / track pad at your desk to ensure your neck and shoulders are in a good position
  5. Place your laptop on a mount or pile of books at eye level to improve your posture

iPad and tablet users:

  1. Avoid twisting your neck or upper body
  2. Rest your device on a cushion or lap tray to keep your head central and your neck and shoulders supple
  3. Place the device so that the screen is tilted towards you
  4. Avoid typing for long periods on the touch screen; consider a wireless keyboard (a mouse won’t work on a tablet)
  5. If using while in bed prop yourself upright with pillows
  6. Put a pillow under your knees

General advice to avoid back pain

  • Take regular breaks
  • When you feel yourself slouching or leaning forward, imagine there’s is a piece of string running up through the centre of your body to the ceiling; this will help you regain a better position
  • Do regular gentle stretches and suppleness exercises.

Three Exercises To Strengthen Your Core And Spine

The Chair Twist For Neck & Shoulder Stiffness

How To Choose The Right Back Exercises

How to prevent back pain at work

 

 

 

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The Best Stretches And Exercices For Skiing And Snowboarding

Posted by Stephen Bateman | Posted in build core strength and stability, Strength Building For Skiing and Snowboarding, Uncategorized | Posted on 23-12-2012

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The best skiing and snowboarding exercises

Skiing Requires Strength And Stamina

Every skier and snowboarder is familiar with burning thighs and aching muscles. So why do so many of us forget about our pre-ski fitness routine, and fail to train properly before we hit the slopes? Half the problem is not knowing how to perform the best pre-skiing and snowboarding exercises.

We’ve created fitness and muscle building apps to help you with your ski and snowboard exercise training routine, which we recommend you begin at least 6 weeks prior to the start of your holiday.

The ski and snowboard exercises in our routine are designed to help you develop strength and flexibility before you hit the slopes, and help you avoid common ski problems such as “back-seat” skiing and early leg-burn.

To be fit for the slopes you need extra power in your glutes (bottom muscles), hamstrings, quads and in the back of your arms (triceps), as well as core strength in your stomach for extra stability and rotation.

To build strength for the slopes we recommend you focus on exercises that build muscle in your legs, specifically the quadriceps (thigh muscles), the buttocks, the calves and in your arms: the triceps.

Beginners and snowboarders who fall over a lot should focus on their abs and sides (obliques), which are the muscles used to get up from falls. Failing to strengthen these muscles can mean extra recovery time off the slopes.

Tip: You should aim be to build up strength endurance and stamina, and we suggest you do repetitions of 20, working on strength endurance rather than maximum strength: ideally 70% of your maximum power.

We do not recommended “sitting against the wall” often suggested in some ski exercise recommendations. This is because the exercise is static and does not work the range of movement you will need to ski and snowboard like a pro.

EXERCISES TO GET IN SHAPE FOR SKIING

1. LOWER BODY: LEG SQUATS

Squats should be the cornerstone of your pre-ski exercise routine

Squats should be the cornerstone of your pre-ski exercise routine

Squats are one of the best lower body leg exercises you can perform to strengthen and condition your legs for the demands of skiing. Performed with dumbbells in your hands, a barbell across your shoulders or just using your body weight, squats target the important quadriceps and hamstring muscles, which control your knee joint and your glutes (Gluteus maximus), or bottom muscles. We believe that squats should be the cornerstone of your pre-skiing workout. Our Muscle Building App for Arms & Legs has four squats to choose from: a) The Plie Squat, b) The Barbell Squat, c) Flat Bench Dumbbell Squat and c) The Smith Machine Squat. The screen shots above show you the squats that are presented in the app; download the full app for iOS or Android to see read instructions and trainers tips, and to help you visualise the muscles you use when you perform each squat.

2. LOWER BODY: LEG LUNGES

Exercises for skiing and snowboarding

Lunges build strength and stability for better skiing and snowboarding

Like squats, lunges strengthen your legs and prepare you for the rigours of skiing. Lunges add an element of balance, which is important in skiing. We recommend the Dumbbell Walking Lunge with weights in your hands or, for a more challenging lunge with a barbell across your shoulders, we recommend The Smith Machine Single-Leg Lunge. Download the Muscle Building Arms & Legs App to iPhone, iPad or Android to see all the muscles used in the exercises and to get the instructions and trainer’s tips.

3. CORE STRENGTH: THE PLANK

Best ski exercises for core strength

Skiing and Snowboarding require core strength and stability

Skiing and snowboarding require a strong core, and strong abdominal and lower back muscles will help support your spine on the slopes. This is especially important when skiing down moguls or in deep snow. We recommend both the traditional Plank and Side-Plank. See the full graphics and instructions for performing the Plank and Side-Plank when you download our Back Strengthening Apps.

 

4. ARMS: TRICEPS

You also need strong arms for skiing and snowboarding. Pole planting and getting up from falls require strong arms. The back of the arms (triceps) need strengthening and we recommend specific exercises like the Triceps Bench Dip to build strength in the triceps. You’ll find two excellent exercises in our Muscle Building Arms & Legs App.

How to strengthen your triceps

You need strong arms to get up from snowboard and deep snow falls

 

 

 

 

 

 

 

 

 

 

5. BALANCE & FLEXIBILITYÂ

We recommend you do stretches both before and during your ski-holiday, including Hamstring-Abductor stretches, simple toe-touch bends, groin stretches (photo), Seated or Supine Glute stretches ( photo), ankle flex and calf stretches (picture) and triceps stretches (photo)

How to improve flexibility and balance for skiing and snowboarding

Skiing and snowboarding require flexibility, balance and stability

 

 

 

 

 

 

 

 

 

 

 

Use a wobble board in a gym to practise balancing, or if you’re at home, one exercise you can do is to stand on one leg and, with the other leg raised (photo), write in the air drawing numbers 1-10 with your raised foot.

Don’t forget that skiing and snowboarding involve a lot of side-to-side movement. That’s why we recommend lateral jumps to help develop your inner, outer, front and rear thighs. We recommend you practice lateral jumps by standing with your feet together and your arms by your sides. Bending your elbows to 90 degrees and your knees slightly, jump 30 cms to your left. Immediately after you land, jump back to the right. Focus on speed of movement and minimal ground contact. Make this exercise more challenging by jumping over a low obstacle.

For cardiovascular training we recommend cycling, running, running, rowing or stepping for 25 minutes three times a week.

When you come off the slopes we recommend rubbing magnesium oil on your muscles after the shower to relax muscles and nerves, and alleviate joint and muscle pain. Magnesium allows blood to flow into the muscles in a greater amount and the build-up of lactic acid will be removed quicker. Magnesium Oil (you can purchase a spray from Holland & Barrett) will ensure a speedier recovery as the cells will be energised and therefore perform much better.

Click here to see an explainer video of our muscle building and back strengthening apps

Our Top 10 Tips To A Pain-Free Back In 2013

Posted by Stephen Bateman | Posted in build core strength and stability, prevent back pain, Prevent Lower Back Pain, Prevent Upper Back Pain | Posted on 18-12-2012

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top ten back pain prevention tips

Wishing You a Pain-free Back Year In 2013

If there is one number we believe you should remember it’s 80. That’s because 80 is the percentage of people who will experience acute back pain at some point in their life. 80% means 8 people in every 10, which means the chances of you or any other person getting back problems is statistically very high.

So what can we do to prevent back pain?Â

At iGlimpse we believe prevention is better than cure, so, without further ado, here are our Top 10 Tips:

  1. EXERCISE FOR A HEALTHY BACKÂ Exercise and activity keep the muscles of the spine strong. The most important muscles to strengthen for a strong back are the abdominals. Your abdominal muscles and back muscles work together in order to give your spine support and strength. Strength and flexibility in your hips and thighs help towards maintaining good pelvic bone alignment. Power walking, swimming and cycling are, therefore, all excellent exercises, but you should do exercises that focus specifically on strengthening your lower back, core and upper back.
  2. WARM UP TO AVOID BACK INJURYÂ Stiff muscles are a precursor to injury. Warm up means 5-10 minutes of light aerobic activity just prior to the exercise session. Warm up prepares your body for action and helps to reduce the likelihood of injuries. Our Prevent Back Pain apps all include specialist advice from a chiropractor to ensure you do your back exercises in the best possible conditions.
  3. STRETCH FOR BACK ALIGNMENT Stretching to cool down after a physical activity is just as important as your warm up: it will help relieve tightness. Stretching will be less painful during cool down. Stretching also helps to balance the action of muscles, enhancing ideal alignment, and relieving joint strain. Avoid “bouncing” your stretches.
  4. INTERRUPT LONG PERIODS OF SITTING FOR CORRECT POSTURE Whether you’re sitting at home, at work or in the car, prolonged sitting pushes weight down on the cervical discs and weakens your core muscles. Get up and walk around periodically, even if it is only for a short time. The body is designed for movement not for slitting in the same position for hours on end. That is one of the biggest health evils of our sedentary modern lives.
  5. CHOOSE THE RIGHT CHAIR FOR A BETTER POSTUREÂ Choose a chair that supports your lumbar region (lower back), and allows you to sit up correctly with your feet flat on the floor. They cost more, but ergonomically designed chairs are best.
  6. CHOOSE THE RIGHT BED FOR A BETTER SLEEPÂ Choosing the right bed is also vital. The base of your bed should be firm and the mattress should be soft enough to follow the contours of your body, yet be firm enough to support you in all the right places. be sure to choose a pillow that supports your neck. Adopt a sleep position that is comfortable: either on your side or on your back.
  7. LIFT CORRECTLY TO SAFEGUARD AGAINST BACK INJURY When lifting, squat down and lift with your legs, rather than bending over to pick things up with your back Picking something up that is light but incorrectly is more likely to hurt your back than picking up heavy objects correctly. Lifting objects away from your body is also likely to cause back problems. When you lift, keep the object as close to your body as possible, and keep your back as straight as you can, and don’t “twist” or rotate.
  8. MAINTAIN A HEALTHY WEIGHT FOR HEALTHY BACKÂ Maintaining a healthy weight avoids putting strain on the muscles loading and compression of the intervertebral discs. Losing weight can make a dramatic difference to back pain and discomfort.
  9. DRINK LOTS OF WATER TO STAY SUPPLEÂ Your body is made up of 70% water. Water keeps us supple and enhances the our intervertebral discs ability to absorb shock.
  10. FOLLOW AN EFFECTIVE BACK EXERCISES ROUTINE Knowing which exercises to do to prevent back problems is the single biggest challenge for many people seeking to strengthen their back. That’s why we developed the Prevent Back Pain apps for iPhone, iPad and Android. Each app provides a workout which will help get you started on a consistent exercise routine that will ensure you maintain a healthy back. The graphic illustrations show clearly which muscles are working during each exercise. Check out our apps on iTunes or Google Play.
Our 3Â Prevent Back Pain Apps are HALF PRICE for the Festive Period and until further notice.

 

 

 

 

 

 

 

How To Prevent Lower Back Pain: Three Exercises To Strengthen Your Core

Posted by Stephen Bateman | Posted in build core strength and stability, prevent back pain, Prevent Lower Back Pain, Uncategorized | Posted on 26-10-2012

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Three lower back exercises to strengthen the core

Three lower back exercises to strengthen the core

Simple guidelines for preventing lower back problemsÂ

Lower back pain often results from reduced levels of activity and flexibility, strain and injury from sudden movement, and general deconditioning of the back muscles resulting from poor posture.

Stay ActiveÂ

Weak back muscles not only leave you prey to injury, they also make it more difficult to recover if you are injured.

An exercise plan that carefully targets the lower back will improve your physical conditioning, with the added bonus of helping you move efficiently and learn body awareness—both keys to lumbar injury prevention.

Gradual ExerciseÂ

If you choose the right exercises to condition the lower back you will improve and strengthen your lower back, and reduce the risk of injury and pain, speed recovery, and prevent re-injury.

We recommend you start any back muscle building regimen with gentle strengthening exercises including stretches that target your spine, core and legs. This is because the core and led muscles play a key role in supporting and maintaining a strong and healthy lower back.

Three stretch exercises to prevent lower back pain:

  1. Abdominals and Hip Flexors. Use the Russian Twist to increases abdominal endurance and strengthen the hip flexors. Sit with your knees bent and your feet flat on the floor. Lift up through your torso. Raise your arms parallel to the floor so that your hands are outstretched above your knees. Rotate your upper body to the right, reaching toward the floor with your hands. Pass through the center and rotate to the left. Repeat ten times on each side. iGlimpse Tip: keep your feet planted on the floor as you twist and squeeze your knees together, whilst keeping your neck and shoulders relaxed. Avoid shifting your feet or knees to the sides as you twist. Warning: not advisable if you have neck issues or lower-back pain.
  2. Lower Back and Hips. Use the knee to chest hug to increase stretch the lower back and increase flexibility in the hip extensors and hip rotators. Lie supine on a mat with your legs together and arms outstretched. Bend your right knee, and bring your foot to your body’s midline while clasping your hands together to hold your knee. Hold the stretch for fifteen seconds. Return to the starting position. Again, clasping your hands together to hold your knee, bend your right knee, but this time rotate the right leg to the left, bringing the side of your leg against your chest. Hold the stretch for fifteen seconds, and then return to the starting position. Repeat the entire sequence with the left leg bent. iGlimpse Tip: Keep your spine in a neutral position and avoid lifting your buttocks off the floor. Warning: not advisable if you suffer from advanced degenerative joint disease.
  3. Hips and Spine. Do the Swimming exercise to strengthen hip and spine extensors. Lie prone on the floor with your legs hip-width apart. Stretch your arms upward beside your ears on the floor. Engage your pelvic floor, and draw your belly button in toward your spine. Extend through your upper back as you lift your left arm and right leg simultaneously. Lift your head and shoulders off the floor. Lower your arm and leg to the starting position, maintaining a stretch in your limbs throughout. Extend your right arm and left leg off the floor, lengthening and lifting your head and shoulders. Elongate your limbs as you return to the starting position. Repeat six to eight times. iGlimpse Tip: extend your limbs as long as possible in opposite directions, tightly squeeze your buttocks and draw your navel into your spine whilst keeping your neck long and relaxed throughout the exercise. Warning: not advisable if you have curvature of the upper spine or lower spine.

These lower back and core exercises are taken from The Prevent Lower Back Pain App which provides a variety of targeted exercises that stretch, strengthen, and stabilize important muscles and ligaments that support your lower back. To get the full benefit of these exercises check out the full colour illustrations and anatomical diagrams showing which muscles are working during each exercise. It’s a complete program that includes stretches, balance and posture exercises as well as warm-ups and cool-downs to get rid of your pain and regain flexibility and strength.
The exercises are authored by Dr Philip Striano, a certified chiropractic sports physician and strength and conditioning specialist.

Our content is not intended to substitute the diagnosis and advice of a doctor, chiropractic or physician. Consult a physician before starting any exercise or nutritional program. Please view our disclosure page.

Six Stretches To Loosen Your Neck and Shoulders At Work

How To Choose The Right Back Exercises

The Chair Twist For Neck & Shoulder Stiffness

 

How To Prevent Back Pain At Work: Six Upper Back Stretches To Loosen Your Neck and Shoulder Muscles

Posted by Stephen Bateman | Posted in prevent back pain, Prevent Upper Back Pain | Posted on 11-10-2012

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Six upper back stretches to loosen your neck and shoulder muscles at work and prevent back pain

Six upper back and shoulder stretches to prevent back pain at work

We all know that sitting in front of a computer all day is bad for you. A poor posture whilst working on a keyboard for long hours will result in stiffness and back pain. So here are six stretches you can do to help loosen your neck and shoulder muscles, without the need for equipement. The exercises are taken from Prevent Back Pain: Upper Back and Neck Exercises For A Correct Posture. View the video here

  1. Neck and Shoulders. Being hunched over a keyboard stiffens the neck and shoulders. Cervical Stars will improve range of motion in your neck rotators, flexors and extensors and help relieve neck pain. Sit or stand, keeping your neck, shoulders, and torso straight. Keeping your chin level, look straight ahead. Imagine that there is a star in front of you with a vertical line, a horizontal line, and two diagonal lines. Trace the star shape with your head and neck by following the vertical line up and down three times. Next, follow the horizontal line once.Now, trace the two diagonal lines. Return to the start position, and repeat five times.iGlimpse tip: move in a smooth, controlled manner and avoid hunching or tensing your shoulders.Warning: not advisable if you have numbness running down your arm or into your hand.
  2. Back and Obliques. The Latissimus Dorsi Stretch will help restore flexibility in the back and obliques and correct bad posture. Stand, keeping your neck, shoulders, and torso straight. Raise both arms above your head and clasp your hands together, palms facing upward. Keeping your elbows straight, reach to the side to begin tracing a circular pattern with your torso. Lean forward and then to the opposite side as you slowly trace a full circle. Return to the starting position, and then repeat the sequence three times in each direction. iGlimpse Tips: Elongate your arms and shoulders as much as possible, and avoid leaning backward as you come to the top of the circle. Warnings: not advisable if you have lower back pain. You will find this exercise presented in graphical step by step in the xxx app.
  3. Upper Back and Back Extensors. The Chair Twist will increase your thoracic rotation and stretch your rhomboid muscles. Sit upright on a chair, with your legs separated and your feet planted firmly on the floor. Moving slowly, extend your upper back and lean forward while twisting to the left from the waist. Reach your right hand to the front left leg of the chair to stabilize your body. Lift and rotate your torso while keeping your hand firmly on the chair leg. Slowly return to the starting position, and then reach to the right side. Repeat five times in each direction. iGlimpse Tip: lower yourself to only as far as you feel a distinct and sufficient stretch, and avoid lifting your buttocks off the chair. Warning: not advisable if you have A Torn rotator cuff OR shoulder instability.
  4. Shoulders and Arms. After working for an extended period at your desk you will get stiff shoulders and arms. The Shoulder Stretch will improve your range of motion. Sit or stand, keeping your neck, shoulders, and torso straight. Raise your right arm, and bend it behind your head. Keeping your shoulders relaxed, grasp your raised elbow with your left hand, and gently pull back. Continue to pull your elbow back until you feel the stretch on the underside of your arm. Hold for fifteen seconds. Repeat three times on each arm. iGlimpse Tip: keep your dropped elbow close to the side of your head, and avoid leaning backward. Warning: not advisable if you have shoulder instability.
  5. Upper Trunk and Ribs. The Open Book Stretch increases thoracic flexibility, opens up the rib cage and relaxes the upper trunk. It’s the perfect antidote to a long day at the screen and will help provide a more relaxed night’s sleep. Lie flat on your back. Place your left hand on your right knee to keep your knee from moving. With your right hand, grab your rib cage. Rotate your trunk to the right, stretching as far as possible. Hold for fifteen seconds. Repeat the stretch, moving to the left side. iGlimpse Tip: keep your lower leg flat on the floor and avoid bouncing while stretching. Warning: not advisable if you have severe lower-back pain.
  6. Shoulders and Chest. The benefits of the Scapular Range of Motion stretch include improved range of motion, more relaxed shoulders, chest, neck and upper-back muscles. Sit or stand, keeping your neck, shoulders, and torso in a relaxed, neutral position. Keeping your chin level, look straight ahead. With your arms at your side, bend your elbows slightly. Hold your hands with the palms up. Roll your shoulders forward, concentrating on separating your scapula from your spine. Roll your shoulders back and slightly upward, squeezing your scapulae together. Roll your shoulders down and backward. Lower your shoulders while continuing to squeeze your scapulae together. Lower your shoulders to the neutral starting position. Repeat entire sequence three times. iGlimpse Tip: move your shoulders in a smooth, controlled manner, and avoid moving your torso. Warning: not advisable if you have a severe shoulder injury.

These upper back, neck and shoulder stretched are taken from The Prevent Upper Back Pain App which provides a variety of targeted exercises that stretch, strengthen, and stabilize important muscles and ligaments that support your neck and back. To get the full benefit of these exercises check out the full colour illustrations in the app that show clearly which muscles are working during each exercise. It’s a complete program that includes stretches, balance and posture exercises as well as warm-ups and cool-downs to get rid of your pain and regain the flexibility and strength.

The exercises are authored by Dr Philip Striano, a certified chiropractic sports physician and strength and conditioning specialist. He received his doctor of chiropractic degree from New York Chiropractic College.

Our content is not intended to substitute the diagnosis and advice of a doctor, chiropractic or physician. Consult a physician before starting any exercise or nutritional program. Please view our disclosure page.

Three Exercises To Strengthen Your Core And Spine

The Chair Twist For Neck & Shoulder Stiffness

How To Choose The Right Back ExercisesÂ

 

Exercises To Prevent Back Problems

Posted by Stephen Bateman | Posted in build core strength and stability, prevent back pain, Uncategorized | Posted on 30-09-2012

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Exercises to prevent back problems

Exercise to prevent back problems

You may not always feel like exercising, but a program of back exercises is the best form of prevention when it comes to avoiding back problems.

15 minutes back strengthening exercises

Doing just 15 minutes of back exercises three times a week can strengthen all the important muscles in your back such as those in your neck and shoulders as well as stabilize the muscles in your core and spine and lower back.

Choosing the right back strengthening exercisesÂ

The key to preventing back problems is choosing the right exercises to strengthen your back muscles, and being able to do the exercises easily, wherever you happen to be, whether that’s in the home, in the office or on the move.

Exercises to prevent back pain on your mobile phone or tabletÂ

If you own a smartphone like an iPhone or Android 3G, or an iPad or tablet, a mobile app that gives you information and guidance about the back exercises can be a great way to help you strengthen your back and prevent future back pain.

This slideshow showcases some of the back pain exercises in the Prevent Back Pain Apps available on the iTunes app store and Google Play store

Please talk with your doctor before you start any new exercise routine. See our disclaimer page.

Six Stretches To Loosen Your Neck and Shoulders At Work

Three Exercises To Strengthen Your Core And Spine

The Chair Twist For Neck & Shoulder Stiffness

How To Strengthen Your Back, Neck & Shoulders To Prevent Upper Back Pain

Posted by Stephen Bateman | Posted in Prevent Upper Back Pain | Posted on 23-09-2012

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How to strengthen your neck shoulders and upper back

Upper back mobility and flexibility

If you sit for long hours at a desk or computer, your posture will suffer and your shoulders and neck will most likely get stiff and painful.

The aches and pains come from two things: a weak back and a poor posture.

Backache and Upper Back Pain

Your back is an amazing collection of bones, ligaments, tendons, muscles, and nerves, put together so as to be incredibly strong and highly flexible.

Your back and spine were designed for movement, and from the beginning of time we’ve experienced the need to stretch.

 

But the demands of modern life, including poor posture and sitting for extended periods of time, at our desks, or in front of our computer screens, have contributed to a rapid de-conditioning of the muscles that support the neck, back and spine.

That’s the culprit: we sit in the same position for too long, and our muscles and ligaments become fossilised, resulting in stiffness and

pain in the shoulders and neck.

Exercises to prevent back pain, correct poor posture and build a strong upper back and neck

If you do strengthening movements your back will get stronger and you will feel better.

It’s good to start slowly and thoughtfully. Do your strengthening movements only a few times to begin with. You can do more repetitions
as you get stronger.

Here is an easy and effective exercise you can do if you have stiffness in your upper back from sitting for a long time in the same
position: It’s called the Chair Twist, which will help remove stiffness and increase flexibility in your shoulders, neck and spine.

It’s a four step rotation exercise to stretch for you to stretch and strengthen your upper back.

Follow this simple sequence:

1. Sit upright on a chair, with your legs separated and your feet planted firmly on the floor.

2. Moving slowly, extend your upper back and lean forward while twisting to the left from the waist. Reach your right hand to the
front left leg of the chair to stabilize your body.

3. Lift and rotate your torso while keeping your hand firmly on the chair leg.

4. Slowly return to the starting position, and then reach to the right side. Repeat five times in each direction.

DO
Move carefully—lower yourself to only as far as you feel a distinct stretch. As you become more flexible, you can deepen the stretch.

AVOID
Lifting your buttocks off the chair.

Get this exercise in full graphical detailÂ

To visualise the sequence of moves in the chair twist exercise as well as other muscle building and posture correction exercises visit our iTunes and Google Play pages to download our Prevent Upper Back And Neck Pain application for iPhone, iPad and Android

Disclaimer

The advice in this blog is for informational purposes only and does not constitute medical advice nor does it substitute the diagnosis and advice of a doctor, chiropractic or physician. We recommend you consult a physician before starting any exercise or nutritional program. Please read our disclaimer page.

If you’d like to receive futher tips on preventing back pain and notifications about our apps, subscribe to our newsletter

Six Stretches To Loosen Your Neck and Shoulders At Work

Three Exercises To Strengthen Your Core And SpineÂ

How To Choose The Right Back Exercises

 

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