Maintaining a healthy and strong back is one of the most important things you can do both side the fitness world and out.
A strong core will give you up right as you get older and help you avoid the dreaded "old man hunch" that years of sitting and having weak lumbar muscle will do to you!Lucky for us, in the information age we have literally the answer to every single problem in the palm of our hands. It's not knowing what to do...it's doing what we know that will help make us stronger in the long term.
Check out these 5 quick tips for building a better back written by our very own Dr. Joe Galletti, D.C.
1. Prehab
Foam rolling or rolling out with a lacrosse ball the muscles of your calves, hamstrings, hip flexors, lower back, mid/ upper back. This releases adhesions in the soft tissue which increases mobility and range of motion leading to a safer and more productive workout.
2. Warmup
Warming up before your workout prevents injury plain and simple. Dynamic warmups such as jumping jacks, jump rope, and other active stretches activate the muscles and prep you for lifting heavy loads.
3. Core strength
The "core" is the muscles of the trunk that support and stabilize the torso, protect the spine and allow proper transfer through the spine. Strengthening the core will not only keep you safe and prevent injury but will improve basically every lift from squats and deadlifts to push-ups and overhead press.
4. Deadlift
Contrary to popular belief, deadlifts (when done properly) will lead a stronger back & posterior chain.
5. ADL (Activities of Daily Life)
- A. Do not sit for prolonged periods. If you have a desk job, get up and walk around every 30-45 minutes.
- B. Never twist your torso when you are lifting anything.
- C. Stay hydrated. Dehydration leads to cramping, decreased range of motion, and potential injury.
- D. Maintain an arched or flat back when bending at the waist such as loading the bar on a deadlift. Rounding out the back with the spine in flexion is another serious set up for injury.
If you're interested in learning more about the body, workout tips, motivation and nutrition check out this blog weekly as well as our website!
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