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Stretches for Lower Back Pain PDF Print E-mail

1. Lie on your back and bring your knees to your chest in a fetal position. This stretches your erector spinae and quadratus laborum.

2. Lift one knee to your chest and grab it with your arms. Let your other leg remain on the floor. Switch legs and repeat. This stretches your hip flexor muscles.

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When Should You Exercise? PDF Print E-mail
Many factors can effect your decision as to when you schedule your exercise routine. These factors can include family, job or other commitments; when you feel your best or most motivated; and of course exercise class availability, if you choose to attend a scheduled class.

But there may be other physical factors that influence your performance and the results you see from your workout routine.

According to a 500 person study at Mollen clinic in Phoenix, 75 percent of morning exercisers consistently do their exercise programs. This is compared with 25 percent of evening exercisers.
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Side Kicks Lying on Your Side PDF Print E-mail
lie on you side with your knees bent
support your weight on your forearm and
the elbow closest to the ground
keep your elbow directly under your
shoulder for maximum support
hips lifted off the ground
extend top leg keeping shoulders stacked,
hips stacked one on top of the other
extend the kick through the heel keeping your foot flexed during the extension
drop hips down as you pull in by bending your knee, and lift hips off the ground with kick extension

repeat 2 sets of 10 on each side

to add more difficulty: add an arm reach overhead with the extension and hip lift, pull the arm in towards your body as you pull your kick in
 
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Seeing your abs or any other muscle group is strictly the result of having low body fat levels. Low body fat can result from proper diet and aerobic exercise, but not from doing hundreds of ab exercises every day.
If it seems like your lower ab muscles are hard to develop consider this, it’s not really an issue of muscle development at all but more an issue of fat being stored in the lower abdominal region more readily than other parts of your body.
 

This site is intended for entertainment purposes only and should not be used as a substitute for guidance or counsel from your physician or dietitian.