Exerxise for the back

Hello.
Here is an inter sting article from the Columbus Times, enjoy.
exercise
Strengthening back stabilizes core
Monday, March 16, 2009 3:03 AM
By Jeannine Stein

LOS ANGELES TIMES

Christina House | Los Angeles Times
The move known as the Superman: Lift the arms and legs for at least 10 seconds.
LOS ANGELES -- The back often gets short shrift in pursuit of strength and conditioning because people tend to focus on muscles more prone to easy definition: arms, abs and chest.

But neglecting the back can lead to aches, stiffness and chronic pain.

A healthy back is flexible, allowing you to bend, turn and reach without a twinge. A strong back stabilizes the rest of the body.

"Having a strong back is huge," said Torri Shack, a trainer at Sky Sport & Spa in Beverly Hills, Calif. "The stronger your back, the more weight-bearing exercise you can do. . . . The stronger your back, the stronger your stomach."

To help restore backs to their proper shape, we asked trainers to suggest exercises. Always get a doctor's OK before beginning an exercise program.

"I tell my clients to do the front plank (the name of an exercise) in the morning and before they go to bed," Shack said.

Here are some of the trainers' recommendations:

• The front plank: Face the floor, support your body on your lower arms and your toes and hold it for a minute; progress to a minute and 15 seconds, a minute and a half, etc. To create more instability, raise the right leg, then the left leg, holding for 10 seconds. That strengthens the overall core. The front plank helps people begin to increase the weight they lift because they will have a stronger back.

• The Superman: Lie on your stomach, with hands and legs outstretched. Lift the arms and legs at the same time, hold for 10 seconds, relax, then do it again. Work up to a minute of 10-second intervals.

• Dumbbell pullovers on a stability ball: Rest the upper shoulders and head on the ball and place feet on the floor. Hold one dumbbell with both hands, arms extended overhead over the chest. Squeeze the lats (wide triangular muscles on each side of the spine) and keep the elbows straight, lower the weight over the head, then bring the weight back up.

Rob Sham of Bally Total Fitness in Culver City, Calif., said most people sit hunched, and when the shoulders slump forward, that stretches the muscles in the upper back. Sitting that way for a prolonged period shortens the muscles in front. To offset that habit, he suggests:

• The upper-trapezius stretch: Sit in a chair facing forward while maintaining good posture. Hold onto the chair with the left arm, gently pull the head toward the right shoulder with the right hand. You should feel a mild stretch, but it shouldn't hurt. Repeat on the other side.


For more on exercise for the back, please look at www.backpainloss.com
Paul