By Philip Striano Dr.
Written via a number one chiropractor, Healthy again Anatomy contains a diversity of routines that aid boost and stabilize the muscular tissues of your again. each one flow comprises step by step directions, plus full-color photographs and anatomical illustrations that allow you to see how your muscle mass paintings. you will see what muscle tissues you are focusing on and how you can keep away from injuring them. And, when you are prepared, you are going to also have differences to make the strikes more durable and problem your self additional. it is a entire application that comes with stretches, stability and posture routines, and returned, neck, shoulder, and center routines, in addition to warm-ups and cool-downs.
When you are hurting, having a pain-free again can occasionally look most unlikely. yet with this publication, your health and wellbeing is on your hands!
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Extra resources for Healthy Back Anatomy
Example text
Exercising these important muscles to stabilize, strengthen, and align the body is crucial to a healthy back. A strong core makes it easier to move with any activity. Well-conditioned core muscles also allow you to maintain good posture. Deconditioned or weak core muscles leave you predisposed to injury. SITTING BALANCE Sit on a Swiss ball with your feet together and your hands resting on the ball at your sides. Lift one foot off the floor, and hold for five seconds. Put your foot down, and then lift your other foot.
To release the stretch, bend your knees, drop your hips to the floor, lift your head off the ball, and then walk back to the starting position. DO IT RIGHT DO • Maintain good balance throughout the stretch. • Move slowly and in a controlled manner. • Keep your head on the ball until you have dropped your knees all the way down as you release from the stretch. AVOID • Lateral ball movement. • Holding the extended position for too long, or until you feel dizzy. QUICK GUIDE TARGET • Thoracic and upper lumbar spine • Abdominals TYPE • Flexibility LEVEL • Advanced BENEFITS • Stretches thoracic spine • Increases spinal extension • Stretches abdominals and latissimus dorsi muscles NOT ADVISABLE IF YOU HAVE • Lower-back pain • Balancing difficulty • Vestibular deficits MODIFICATION Easier: Follow steps 1 through 3, but rather than extend your hands to the floor, clasp them behind your head.
Raise your elbows as high as you can, so that they both reach the same height. AVOID • Moving your torso during the exercise. • Allowing the weights to touch the floor. Lift your elbows just past shoulder level, keeping your arms in a fixed position. Hold for five seconds, and then lower your arms, returning the weights almost to the floor. Repeat ten times. QUICK GUIDE TARGET • Back • Chest TYPE • Strengthening/stretching LEVEL • Intermediate BENEFITS • Strengthens upper back and shoulders • Stretches chest muscles NOT ADVISABLE IF YOU HAVE • Neck issues • Lower-back pain BEST FOR • rhomboideus • teres minor • trapezius • deltoideus medialis • deltoideus posterior • triceps brachii • rectus abdominis • transversus abdominis • pectoralis major • pectoralis minor ANNOTATION KEY Bold text indicates active muscles Gray text indicates stabilizing muscles * indicates deep muscles SWISS BALL ROW Place two small hand weights on the side of a Swiss ball.