Do Core Exercises Really Help Back Pain? And How To Protect My Lower Back From Injury? Thank you for joining us for today’s livestream where we talked about the effect core exercises can have in reducing back pain. Core exercises can help back pain but only if you do it correctly, so there are certain things you’re going to want to avoid in order to prevent making your back pain worse. ***** Before we get into it don't forget you can: ? Join Our FREE Membership Area Today - Fix your back from home: https://backinshapeprogram.com/join-free ?Book a Video call consultation from anywhere in the world with our consultants: https://backinshapeprogram.com/product/virtual-consultation/ ***** We’re going to go through some principles that you should follow if you’re going to be doing core exercises: When people think of training their core, there’s 3 exercises that usually spring to mind. Sit-ups, leg raises and russian twists. All of those activities involve flexion, which is forward bending. As you flex the spine it is not able to load bear effectively and shifts the weight to the front of the discs. Any flexion based exercise with a twist can be really bad for your back, which is essentially what a russian twist is. A lot of these exercises are not functional. They’re just not movements that are simulated in everyday life. When you slip off a curb, it’s your core that’s jumping in to save you from falling. Your spine has a natural lordosis that should be maintained as it allows the spine to be strong. You don’t want to be rounding the spine to perform exercises nor doing a pelvic tuck to help you engage your core. The core muscles when engaged become a corset around the spine that protects the lower back. We teach the vacuum exercise to teach you this without a pelvic tuck. The questions we answered today were: Are planks safe? Also I used to do a ‘Star’ balancing on one leg and one arm and the corresponding limbs opposite in the air. Would it be ok to go back to that? We would advise really to leave the planks for now. It puts quite a bit of pressure through the lower back. I find yoga really helps but there’s a lot of forward bending, is this going to harm my herniated disc? Yoga requires quite a lot of skill so we’d advise to leave out the yoga until you get better. Is walking good for back strengthening? It’s good for the cardiovascular system but it’s not so good at strengthening. The phase 1 psoas exercise, which side of the psoas muscle does it work? You can’t really engage individual muscles so you’re going to be doing the whole psoas as well as other muscles around the area. What is the best way to get up off the floor without twisting? We’ve actually done a video on this in the premium mem ... https://www.youtube.com/watch?v=slzywFVI9P8

Back In Shape Program - Fix Your Back Pain At Home | Phase 1 Routine With Mike & Lara Before we get into it don't forget you can: ? Join Our FREE Membership Area Today - Fix your back from home: https://backinshapeprogram.com/join-free ?Book a Video call consultation from anywhere in the world with our consultants: https://backinshapeprogram.com/product/virtual-consultation/ #BackInShape #BackPainRelief #BackPainExerciseRoutine ... https://www.youtube.com/watch?v=83g5uoYtXhY

Improve Your Posture From Home Now Hey guys, happy Easter Monday! Today we’re going to be talking about how you can improve your posture while you’re at home, so if you do have any questions do let us know and we’ll be happy to answer those on tomorrow’s stream at 1:00pm! ***** Before we get into it don't forget you can: ? Join Our FREE Membership Area Today - Fix your back from home: https://backinshapeprogram.com/join-free ?Book a Video call consultation from anywhere in the world with our consultants: https://backinshapeprogram.com/product/virtual-consultation/ ***** We’re going to be talking you through 3 exercises that work by engaging the muscles. Right now if you’re working at home you’re probably not sitting too well, you might be sat in awkward positions with a non-ergonomic setup. Doing postural exercises will just be able to help you out and get your posture back to normal. Before we go into the exercises, we just wanted to briefly touch on posture supports. If you do use these they may feel good, but they’re not beneficial long-term for your muscles. If you don’t use your muscles you do lose them - even if you don’t think your postural muscles are that strong to begin with, they will deteriorate further with these posture supports so we really don’t recommend them at all. 1. The first exercise we show you in today’s video is mid-back activation. This involves holding a lighter weight exercise band - one side in each hand and hooked into a door anchor. You’ll then want to hold these bands slightly down and perform the movement as shown. You’ll want to push the shoulder blades together and this works the mid-trapezius and rhomboids. 2. Next up is the reverse fly, this is very similar to the mid-back activation but with the arms slightly higher and palms up. Again, draw the shoulder blades together and keep the shoulders down - try not to hunch them. Use a lower weight to feel the contraction properly. 3. The last part of the set is rows. The set-up for this one is slightly different and involves pulling the weight towards you and popping the chest out and the end of the movement as we show you. At the end of the movement this good posture is slightly exaggerated. You’ll want to cycle through 15 repetitions of each exercise in order, before going back and starting over for a total of 3 rounds. The questions we answered today were: 1. If i’m struggling with upper back pain, will these exercises help me? Yes, definitely. Slouching can put a lot of stress on the muscles and your spine. Try these exercises over a couple of weeks and your posture should be better, and you should find that the pain start to come down. If you can only do a small amount of repetitions at first then just work up t ... https://www.youtube.com/watch?v=KZt8tB6D-bM

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