It time to stand up for yourself!!
I have been involved in exercise, weight lifting and writing articles for over 30 years. I, like many others started lifting weights when I hit 16 years old, lifting heavy weights year after year increasing my muscle mass, or as they say today, improving my mirror muscles so I would look good for all those girls on the beach who I was sure were just looking at me.
Many years have passed and at the ripe old age of 52 years I have modified my training. While psychologically it is hard to stop lifting the heavy kilos day in day out my chemistry is not working as well as it was when I was between the ages of 16-25 years. Over the years like most sports people or gym junkies I developed injuries, and back and neck problems from playing rough sports like rugby and boxing. We now live in a society that sees most of us spending our days slumped in a chair every chance we get we sit letting our postural, core or anti gravity muscles do little to no work. The more we do this the more we suffer and the harder it gets to reverse this situation.
In recent years I have developed a plan that assists my core and anti gravity muscles to prevent my back and neck pain from worsening. This is what I want to share with you. While I still advocate big compound powerful movements for the prime movers we need to spend some time working those other smaller yet so important core muscles who have decided to have a rest and let the major muscle groups pick up all the slack. What you find when you combine isometric, core and anti gravity muscle routines into your workouts are that much of your back pain can and will be eased. In fact these simple routines will blow your mind in what they can do to prevent back pain, improve your posture and make you feel so much lighter on your feet. It is true, most back neck and joint pain can be attributed to our smaller muscles taking a rest.
It is time to now activate these muscles to prevent such common things as not being able to raise your arm in an abductor movement up to the side of your ear, getting out of chair without groaning, walking long distance without constant niggling lower lumbar pain, and a slumped poor posture that makes you look 10 years older than in fact you are.
Try these movements and add them into your workouts at least three times a week. Start with light weights concentrating on good form and only progress when you can complete the activities with ease while still having good posture and form. Whenever you do these activities follow the guidelines below.
Some simple guidelines:
Do all your exercise (where ever practical) in a standing position. Yes it is possible to complete nearly all exercises standing. Even a chest press can be completed with cables. Use cables to do functional work outs, such as lunges with a punch to finish, cable body twists at waist height keeping your pelvis facing forward and using your abdominal obliques to do the work while holding the core position, hold the plank position for as long as you can then repeat three times. Slowly make the exercise harder by then raising one leg and then swap legs still keeping good form. When standing pull your belly button towards your spine, drop and relax the shoulders and stand tall pushing your spinal column towards the ceiling. Use this stance when doing your standing exercises such as shoulder press with light weights, bicep curls (if you have to ) triceps exercises ect. Spend some time researching core exercises on the internet and dare I say to all you big tough body builders out there? Join a Pilates and yoga class you will amazed at the difference.
“Master’s In Education” (Disability) Newcastle University Australia
“Grad Cert Education” Newcastle University Australia
“Diploma of Sport and Recreation”
“Cert 4 Personal Training”
“Level 1 Strength and Conditioning Coach”