The 2 Best Exercises For A STRONGER Lower Back скачать в хорошем качестве

The 2 Best Exercises For A STRONGER Lower Back

Here are 2 simple ways (exercises you can do at home) to strengthen your lower back safely & effectively if you currently have lower back pain (or had back pain in the past). These are the best exercises to get your back stronger, while reducing pain or risk of injury. It's important to understand: The muscles of the lower back specifically are endurance muscles... which means that HOLDS (ex: holding for time - 45-60 seconds or until tired) are much better than repetitions of a movement (ex: doing sets of 15-20 reps). And remember, if you don't challenge the muscle enough (hold long enough to feel fatigued), then you won't see any impactful changes! Disclaimer- Be sure this doesn't feel painful or yucky for you! If it does, then don't do it. These are 2 very simple strengthening exercises that I have found to have the best results when training those muscles of the lower back (especially with folks who have/had lower back pain): 1a. Extension Hold (with an exercise ball). The key with this exercise is that you keep your shoulders, hips, and knees all in line... no need to hyper-extend. You'll feel it in your lower back, buttock/glutes, and hamstrings. 1b. A modification/alternate move would be an Extension Hold (on the floor with pillows). The pillows should be right along the belt line. Then, just hold your chest about 1-2 inches off the ground. This is a little harder than doing it with an exercise ball. 2. Squats (with a chair). This one is a bit more functional. The key with this exercise is to hold a weight or gallon of milk or even just your arms in front of you - since this makes the muscles in your back work even harder. I recommend using the chair as your target or point of reference to help with your form when doing the squat. #drcharliejohnsonpt #backpainexercises #lowbackpainrelief #backpainrelief #strongback #lowbackstrength -- FREE DOWNLOAD 👉 "Better Than An MRI DIY Diagnostic Guide" - https://www.drcharliejohnsonpt.com/di... FREE FACEBOOK GROUP 👉 The DIY Diagnostic Network - https://urlgeni.us/facebook/YUTB FREE WORKSHOP 👉 Beat Butt Pain: The 4 Simple Secrets That Skyrocket Your Chances For Relief And Unlock Natural Healing Without Pills, Shots, Surgery, Or Needing Others To “Fix You” - http://www.drcharliejohnsonpt.com/fre... APPLY TO WORK WITH ME ☎️ http://www.drcharliejohnsonpt.com/apply Say Hello: EMAIL 👉charliejohnsondpt@gmail.com FACEBOOK 👉  / physical-therapy-johnson-223699538005818   INSTAGRAM 👉   / drcharliejohnsonpt   *Does your pain have you feeling trapped, alone, hopeless and on an emotional rollercoaster? It's not your fault and it's totally normal. In fact, many people I work with feel this way. You can visit www.curable.com/charliejohnsondpt to start a free 6 week trial of the CURABLE App. And yes, this is an affiliate link... but it's one I truly believe in and stand behind and have seen it help so many first hand. *My Amazon Storefront: https://www.amazon.com/shop/dr.charli... *Affiliate Disclaimer: Note affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in no way obligated to use these links. Thank you for your support! -    • The 2 Best Exercises For A STRONGER Lower ...