In our previous post, we looked at three different body-weight exercises that can help to strengthen the muscles in your back. The vast majority of injuries that we see tend to stem from back muscles that are weaker than they should be. Most people don’t realize how much work their back muscles perform over the course of a day, which is why it’s so important to focus on strengthening them.
From bending and sitting to standing and walking, the muscles in your back are constantly working to keep you balanced and in the right position. You can help make their job easier and recover more quickly from injuries by performing these body-weight exercises. For more serious injuries that are causing chronic pain, please contact Wellspring Regenerative Medicine in Orange City to find out if PRP therapy is right for you.
To perform Bridge, start by lying on your back with your feet flat on the floor so that your heels are directly below your knees. Keep your arms at your side with your palms facing the floor. Make sure to tuck your pelvis under so that you maintain a flat lower back, and pull your shoulder blades together and down.
Slowly raise your hips toward the ceiling until they are fully extended and you have a flat, but slightly angled plane, from your chest to your knees. If you can’t raise your hips as high as directed, then raise them to the level that works for you. Hold this position for 10 seconds and then slowly lower your hips to the ground. Complete a total of 10 to 12 repetitions.
While challenging, Superman can also be a fun exercise as you envision yourself flying through the air. To begin, lie flat on your stomach with your arms extended beyond your head and palms facing the ground.
Slowly raise both your upper and lower body until just your torso remains in contact with the ground. Keep your head and neck in neutral position — don’t overextend your neck and keep your chin tucked. Keep your arms and legs raised as high as you can hold them for about 10 seconds. Complete 10 to 12 more repetitions.
Depending on your ability, there are several variations for performing the Push-Up. Begin by either lying face down or on all fours. Place your hands beneath your shoulders and keep your elbows tucked. For the standard push-up, you will rest the balls of your feet on the floor and engage your core as you push up from your hands. Do not rotate your hips as you raise and lower your body. Be mindful about maintaining a straight line — do not arch your back.
If you are doing the push-ups from your knees, then make sure that you keep both your knees and the balls of your feet in contact with the floor so that you don’t exert too much pressure on your knees. Push up from your hands and maintain a straight line in your back. Repeat for a total of 10 to 12 reps.
4. Reverse Snow Angel
The name of this exercise probably helped you to figure out what to do before you read any further! To make sure that you maintain proper form, however, continue reading before performing this exercise.
Start by lying face down on the ground with your arms at your side, palms down. In a slow and controlled motion, raise your hands and bring your arms up past your shoulders until your thumbs meet just above your head, and then return your hands to the starting position. If you are unable to make your thumbs or hands meet, just extend your arms as far as is comfortable. The most important thing to remember is to keep your arms straight and your elbows locked throughout the entire movement.
At Wellspring Regenerative Medicine in Orange City, we want to provide you with the information you need to keep your body strong, healthy, and injury free. If you are suffering from chronic pain due to a recent injury or an injury from your past, please contact our clinic to see if PRP therapy is right for you. We are here and ready to provide the pain relief you need. Call today!