Exercises for Back Pain by William Smith
Author:William Smith [Smith, William]
Language: eng
Format: epub
ISBN: 978-1-57826-391-2
Publisher: Hatherleigh Press
Published: 2010-12-28T00:00:00+00:00
Elements of Exercise
The Exercises for Back Pain program design incorporates the following components, which were discussed earlier in this chapter.
Stability: Increasing strength in the hips, torso, and shoulders (application of stability)
Stamina: Development of Energy Systems (increasing endurance and work capacity)
Movement: Flexibility, soft tissue, balance (for coordination and fall prevention)
CHAPTER FIVE
Rules of the Road
Exercise Precautions
Basic Exercise Guidelines
In August 2007 the American College of Sports Medicine and the American Heart Association released a new series of guidelines for physical activity geared towards healthy populations. Below are the highlights.
Build your activity levels slowly and progressively over time. Utilizing the guidance of a fitness professional should be considered.
Strengthening and stretching muscles can take stress off joints with arthritis pain.
Break up the amount of time you work out. Instead of performing 30 minutes of continuous exercise, utilize shorter 10-15 minute segments of swimming, biking, and strength development. Consistency and quality of technique in movements are paramount, quantity can be increased. Work up to 4-6 days per week of moving your body with 45 minutes to 1 hour of continuous activity as your goal.
Fall prevention has become a very important aspect of fitness programming. Exercises that utilize balance, coordination, and multitasking (catching a ball while standing on one leg) are becoming more common. Creating confidence in oneâs movement capabilities leads to greater independence and improved quality of life on a daily basis.
The body learns through movement not isolation. Multi-joint exercises such as squatting, dead lifts, pulling, rotational patterns, and extension (prone extension lifts on this page) teaches muscles to work together, ultimately increasing stability of the joints in a more effective way. For example, the muscles in the front and back of the leg (quad/hamstring, respectively) are both working when standing on one leg, hence creating greater coordination between the lower body muscles.
Download
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.
Men In Love by Nancy Friday(4944)
Everything Happens for a Reason by Kate Bowler(4466)
The Immortal Life of Henrietta Lacks by Rebecca Skloot(4233)
Why We Sleep by Matthew Walker(4180)
The Sports Rules Book by Human Kinetics(4057)
Not a Diet Book by James Smith(3134)
The Emperor of All Maladies: A Biography of Cancer by Siddhartha Mukherjee(2890)
Sapiens and Homo Deus by Yuval Noah Harari(2824)
Day by Elie Wiesel(2572)
Angels in America by Tony Kushner(2379)
Endless Forms Most Beautiful by Sean B. Carroll(2339)
A Burst of Light by Audre Lorde(2336)
Hashimoto's Protocol by Izabella Wentz PharmD(2186)
Dirty Genes by Ben Lynch(2145)
Reservoir 13 by Jon McGregor(2120)
And the Band Played On by Randy Shilts(1998)
Wonder by R J Palacio(1971)
The Immune System Recovery Plan by Susan Blum(1951)
Stretching to Stay Young by Jessica Matthews(1934)
