Beginner
protect ya BACK & spine EPISODE #1
Here’s the truth: pain is NOT inevitable.
In fact, research has suggested that muscle mass, strength, fat %, and joint pain are affected, not because of age, but rather due to the disuse of the neuromuscular system. In other words, the old adage, “use it or lose it,” is spot on.
Moreover, it’s been shown that virtually every trainable physical quality can be improved – let alone maintained – with age. Even for those who have put their health on the backburner for decades, essentially all of the negative consequences that result from inactivity and poor lifestyle habits can be offset and quite literally reversed by getting back on track.
It’s time to flip the narrative. The question isn’t if you can stay strong and healthy as you age, but rather how to do so year after year.
Aging presents some challenges, sure, but who’s to say that you can’t make your 30’s, 40’s, and 50’s your best years yet?
Listed below are the most prominent physical and mental qualities that are said to decline with age: strength, muscle mass, power, locomotion, mobility, and cognition. Within each section is a list of what these “normal” declines look like, why they matter, why they’re far from inevitable, and – most importantly – how to fight back.
Use the exercise selection below to guide your spinal dysfunction, pains and long-term issues.
Exercise #1: Deadbugs
The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
Perform 2-3 sets of 5 - 10 reps
Perform 2-3 sets of 5-10 reps each side
Exercise #2: Birddogs
The bird-dog is an excellent exercise to train the body how to stabilize the lumbar spine (low back) during upper and lower extremity movement. Never exceed your body's capacity to control movement in the low back.
Exercise #3: Hollow body hold
The hollow body hold is an excellent isometric move, working both your deep-lying core muscles and your abs, as well as an array of other muscles around the body including the glutes, quads and lats.
Perform beginner variation for 2-3 sets of 10 - 30 second holds
Exercise #4: Long lever glute hold
The long lever is an exercise used to focus on the hamstrings which contribute considerable to a pain-free spine by stabilising the back (posterior) of the body called the posterior chain. The goal is to place your foot as far away from you as possible and then bridge up. This exercise is especially useful for hamstring tendinopathies.
Perform for 2-3 sets of 25 - 40 seconds. The further your feet are away from your glutes, the harder it will be.