Well.. that got everyone's attention didn't it...Or maybe not.... !
Anyway folks... here I am again... this week it is the upper body and specifically the back!
I am feeling my back this week... small runner in training is getting heavier and lifting her into and out of her car seat, and on and off swings and slides etc... takes its toll. So, being a sensible snail, I have added some back exercises into my daily regime
My core strength is getting a real work out with her, also
Here we go then... some links which may be useful!
Simple, basic and thorough
nhs.uk/live-well/exercise/l...
10 minute core workout
youtube.com/watch?v=x-68UM1...
Why it happens... how to recover..
womensrunning.co.uk/health/...
For easing aches and pains
youtube.com/watch?v=MHzlTuw...
If you have got an exercise ball.. and they are great for so many things..then these are excellent...They are readily available and need not cost a fortune either.
Here are a few ideas...
Stability ball back extension
Muscles targeted: Back muscles (erector spine)
Why do it?
Weak back muscles can cause unnecessary pain in your lower back. This is a great exercise to combat back pain.
Technique:
1. Lie with your stomach on a stability ball.
2. Place your feet against a wall or secure object.
3. Cross your arms in front of you and place your hands on your shoulders.
4. Lift your head and shoulders up until you form a straight line between your shoulders, hips and knees.
5. Slowly lower with control.
Watch points:
Donβt hyper extend (over-arch) your lower back.
These may also help:
runnersworld.com/training/a...
The links I put here are for you to explore... we don't expect folk to do all of them... but maybe find a set of exercises that work for you...
We have had quite a few posts on Couch about lower back pain and it may be, that if there is a real issue with your back and pain, then seeing a Dr or a Sports Physio is the best port of call.
Anyway folks... hopefully this may help with some of your exercises and with any aches and pains, you may be experiencing.
The photo, which I do hope offends no-one is me.. I was on the IC.. and had been swimming off the coast in Wales... what a view eh... not me... the seascape!
Floss x