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It's probably no surprise that you may have or have had back pain. As many as eight out of 10 Americans have had back pain at some time.
Back pain can come from getting older, inherited diseases, smoking, being overweight, poor physical fitness, or our jobs! If you have to lift, push, or pull while twisting your spine -- or if you work at a desk all day and do not sit up straight -- you can develop back pain.
Basically back pain can occur to both men and women at any age.
Now if you feel like someone is coming into your house at night beating your lower back with a bat while you sleep, or you feel like your walking around with two little pit bulls gnawing on your lower back throughout the day, you may want to see a physician before attempting these exercises.
These exercises are moderate, and can help someone with mild back pain, or someone in rehab. But clear this with your doctor first to be sure!
Kneeling opposite arm and leg raise
Start out on all fours, stomach drawn in, and neck in line with your spine. Begin to raise one arm with palm facing inward (thumbs pointing at ceiling), and raise the opposite leg. Raise arm to shoulder level, and leg to hip level, squeezing the glutes. Repeat 12-15 times, and then repeat on other side. Complete three sets.
Prone back/hip extension
Lie face down on floor, hands by your side, about 30 degrees away from hips, palms down. Begin raising head, shoulders, hands, legs, and feet away from floor. Keep head in line with spine, (looking at floor). Squeeze shoulder blades together, and raise thumbs toward ceiling, palms outward. Squeeze glutes as you raise legs, toes pointing towards floor. Hold for a second or two and go back to starting position. Repeat 12-15 times for 3 sets.
Ball hip extension
Start out with hips on ball, palms on floor and feet close to floor. With toes pointed down, squeeze glutes and lift legs straight up to hip level. Keep arms straight throughout the movement. Return to start position and repeat 12-15 times for 3 sets.
NOTES: Some exercises are generally for the physically fit and active. If you suffer from joint pain, or have cardiac-related problems, please consult a physician before starting a routine. Otherwise, seek an experienced personal trainer for proper techniques.
For more information, check out www.ammoathletics.com.
Ammo's "one body, one mind" approach has made him a top fitness professional. His experience in nutrition, rehab, sports specific training, functional exercises and mixed martial arts self-defense has helped clients achieve all their fitness goals.
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