This is an extension to a previous video, https://youtu.be/A94nt05fNSY. If you haven’t watched the previous video, start there for some of the details. However, if you are not having low back pain currently, this may where you should continue or maintain a strong and healthy spine.
I’ll go over 2 main exercises in this video that have a whole lot of variations that can make things more difficult as well as address different issues. Anytime you injure your back, there is an immediate change in the way the muscles activate in normal daily activities and if not trained back, may not turn back on as effectively. These exercises address different planes of motion to help your body learn to stabilize and keep yourself moving when you should and not moving when you shouldn’t.
The first exercise is called the pallof press. The hardest part of this exercise is the setup. I recommend having a band with a loop at each end and one loop goes around a door handle and the other around your hands. This exercise is an anti-rotation type exercise. The band is pulling you to the side and you are resisting that movement.
The second exercise is a variation in the carries called a suitcase carry. This is something most people do everyday but may not consider it an exercise. All you do is hold weight on one side and walk without compensating or leaning side to side. This exercise is an an anti-lateral flexion type exercise.
By working in different planes of motion, you are teaching your body how to stabilize in different positions because we all know that life doesn’t happen in only forward and backward positions. Hope this helps and keep yourself moving often and better.
For more information on what you can do at home to help move better, check out our Rehabilitation articles.
Tahoe’s Premiere Sports Chiropractor
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