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admin | Matrix Exercise Equipment | 08.03.2015
Exercises that stretch and strengthen the muscles of your abdomen and spine can help prevent back problems.
After lying on your stomach for 5 minutes, prop yourself up on your elbows for another 5 minutes. In addition to strengthening your back muscles, it’s helpful to keep your entire body in shape. Some sports can hurt your back because of rough contact, twisting, sudden impact, or direct stress on your back. A New Year always brings on New Year resolutions and new beginnings and for some of you that might just be the beginning of an exercise program. If you are new to exercise this article is for you……if you already exercise this will be a refresher and reminder of some important information. Just like any building or structure we need to start with a good foundation and in the human body these are your core muscles. Think of your belly button being the center of your clock and all the numbers of the clock are around your torso. Breathe in and as you exhale think about pulling those numbers in towards the center of your clock (belly button).
Functional movements such as Chair Stands help to strengthen our hips, thighs and buttocks. Standing in front of a sturdy, armless chair with feet slightly more than shoulder-width apart and arms stretched straight out in front of you.
Slowly to a count of four lower yourself to a seated position making sure that your knees DO NOT come forward past your toes and keep your hips, knees and ankles in line (do not let your knees drop in).


Stand in front of a wall with your feet shoulder width apart and about12 – 24 inches away from the wall.
And finally another important but often neglected part of an exercise program is stretching. Whether you are picking up your grand child or shoveling snow, engaging the core muscles as well as bending from strong knee and hip joints and keeping the weight close to your body are very important. Start today at any fitness level and learn how to improve your strength, flexibility and balance from the comfort of your own home.
Strong back and abdominal muscles help you keep good posture, with your spine in its correct position.
Pull your belly button in towards your spine and push your lower back into the floor, flattening your back.
If you can do this without having more leg or buttock pain, you can start doing part C of this exercise. Then press down on your hands and extend your elbows while keeping your hips flat on the floor.
Such as the importance of warming up prior to exercise which can be as simple as marching on the spot while swinging your arms back and forth or going for a brisk walk while moving your arms. Keep in mind that any exercise you perform from here on out always starts with setting your foundation “contracting your core muscles” so we need to practice and get good at this. Make sure you are standing with good posture and you have engaged your core….all important to being able to balance. Being limber gives you the freedom to move and not feel restricted in your movement, whether it is putting on your socks or reaching for something on a shelf.


Keep looking for new articles which will cover additional exercises and topics which are important to your health, fitness and well being.
With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Warming up prepares the body for the exercise to come and should involve the joints that will be used in your program. You can also order our complete guide to exercise for older adults for more exercises and levels of intensity.
When you can lie on your stomach for 5 minutes without a pillow, you can continue with Part B of this exercise.
Stop doing any exercise that causes pain until you have talked with your healthcare provider.
You should have no pain in your legs when you do this, but it is normal to feel some pain in your lower back. This exercise can be made easier by starting with your knees and hips flexed toward your chest. To challenge yourself, clasp your hands behind your head and keep your elbows out to your sides.




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