Excercises
Lower Back Problems in Golf
March 30, 2009 by admin · Leave a Comment
Golf fitness exercises can be very beneficial in eliminating lower back problems in the golf swing. Research indicates one out two golfers will incur a lower back injury during their playing career, are you one of them?
Almost every golfer on the planet has at some time or another felt muscles "tighten" up on the course, after a round, or even getting out of bed. Why is this so? The reason for the high number of injuries in the sport of golf is a result of the golf swing itself! 
The swing is a rotational movement. It requires you to rotate around a fixed spine. The back muscles takes the brunt of the pressure of the twisting and turning.
The rotation and torque can make your muscles very easily fatigued or injured. The question to ask is how to counteract the stresses placed on this area of the body?
There are a number of ways to help you "dodge the injury bullet" when it comes to the back.
Injuries generally occur because of three different reasons.
1.Poor Swing Mechanics
2.Weak Back Muscles
3.Workloads
The first category has to do with your swing mechanics.
A research study (don’t quote me on the exact %) indicated that the rate of back injuries in the amateur golfer was 60% higher than professionals in the sport. The study determined the number was statically higher in amateurs because of the shear forces created in the swing.
The amount of shear forces created by the amateur was exponentially higher than the professional. Professionals have a much more efficient swing, lowering the shear forces placed upon these muscles compared to the typical amateur.
The second category refers to the physical aspect of the swing.
This musculature is used extensively in order to swing the golf club properly. If the muscles are weak, over time it will become fatigued. Once the muscles become fatigued, the ability to swing the club with the same force becomes much more difficult. Additionally, once it is tired, and you continue to perform these, these muscles will become sore and eventually you will injure it.
The final reason golfers tend to have injuries is workloads.
Simply put, workloads are the number of swings you take within a certaintime frame. For example, a PGA Tour player during a competitive week on Tour may swing a club well over 1,000 times. This is the total number of swings over a 7 day period can be defined as the Tour players workloads for that week.
A injury can incur if the workloads for any golfer become too high. Regardless of the efficiency within the swing mechanics or the strength of the lower back, too high of a workload will lead to injury. For example, in you were to go to the range and execute 1,000 swings with the club in a 3-hour time frame. The likelihood of a injury is very high. Why? Because the workloads are too high within the give time fame for any golfer!
The key in regards to workloads is to match up the efficiency of your swing and the strength within the muscles of the body. If you have poor mechanics and a weak muscles, your workloads should be very low. If you have moderately efficient mechanics and a fairly strong muscles. The workloads can be higher.
What is the best way to avoid a injury?
Simple, it is a 3-step process.
Number one; develop efficient golf swing mechanics. This can be done through proper instruction, practice, and time.
Number two; implement a golf fitness program into your exercise routine. This type of program will strengthen your muscles in relation to this movements of this sport.
Number three; monitor the number of swings you make with the club in relation to points one and two.
Golf fitness exercises can assist in the step number two, a coach can help you with step number one, and keeping track of your workloads is a step you can do on your own. Putting it all together should go a long way in preventing injury to your body this season.
Author: Sean Cochran
Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with Masters and PGA Champion Phil Mickelson. To learn more about Sean and his golf fitness programs go to http://www.seancochran.com
Article Source: http://EzineArticles.com/?expert=Sean_Cochran
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Are Sit Ups Bad For Your Lower Back?
March 30, 2009 by admin · Leave a Comment
Over the past years, full sit ups have fallen out of favor with personal trainers, and crunches have taken over as the most popular stomach exercise.
The main reason crunches have taken over is the belief that full sit ups are bad for 
your back, and in this article we’ll explore the difference between the 2 exercises.
The big difference between the 2 exercises is the joints that are involved. In crunches, only your spine moves; however, in sit ups your spine and your hips move. The hip movement is the big difference between the exercises.
The muscles that move the hips during sit ups are the hip flexors. The hip flexors attach to the lower back and the pelvis. When the hip flexors contract, they add pressure to the lower back, but this is a normal biomechanical process. The problem occurs when the lower back is irritated or injured because extra pressure from the hip flexors may increase discomfort.
When you think of any exercise, you must weigh the benefit versus the risk. Sit ups serve a very significant benefit for athletes. They are a great exercise for abdominal strength, and they train your body through its full range of motion. Athletes in running, jumping, and throwing sports can improve their performance by including sit ups in their workouts.
However, for non-athletes or people with lower back problems the risk of injury might outweigh the benefit. If you have poor flexibility, bad posture or alignment, weak abdominal muscles, weak back muscles, a previous injury to the back, or poor exercise technique sit ups may pose a higher risk of injury.
The truth is that sit ups are not bad for your lower back. Previous Injury, bad flexibility, poor posture, weak back muscles, weak abdominal muscles, and poor exercise technique are bad for your back.
Crunches work the abdominal muscles really well without putting too much compression on the joints of the lumbar spine, and when the feet are placed on a bench or ball during crunches there is slightly less pressure on the lumbar spine. But crunches on the floor are also flawed because they utilize very little range of motion.
In order to maximize functional strength, you should strive to exercise your joints through as much range of motion as possible while keeping good form and avoiding pain. A great exercise for the abdominals is crunches on a stability ball. Crunches on a ball work your abs through a greater range of motion than when done of the floor, and since they don’t involve the hip flexors there is less pressure on the lower back than full sit ups.
Hopefully, that gives you a little more of a perspective about the difference between sit ups and crunches. Before beginning any exercise program, you should consult with a health care professional. If you ever feel discomfort when you’re exercising, that’s also a sign you should consult with a professional.
By: Charles Inniss
Article Directory: http://www.articledashboard.com
Chales Inniss is a Physical Therapist and Personal Trainer. Visit his website for more tips on lower back pain and to learn Ab Exercises
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Sports Injuries Prevention And Back Pain
March 30, 2009 by admin · Leave a Comment
Learning proper stretch exercises:
In sports people learn techniques, and will train to enjoy the sports. The problem is most trainers fail to train the peers correctly. Injuries occur when inappropriate training and techniques are used. In addition, many people engage in sports failing to wear proper clothing, helmets, etc, and sometimes people will participate in sports when weather or visibility is poor.
When weather is cold, it is important that you wear warm attire. Wearing proper attire can help you avoid respiratory conditions, which affect the liver, lungs, etc, and can lead to back pain. In addition, those joining in exercises or sports should wear proper shoes to avoid slips and falls. Helmets are essential to prevent brain injuries. Brain injuries will affect the spinal columns, which leads to back pain.
When weather conditions interrupt visibility, it poses risks. In fact, various people have sustained back injuries while jogging at night, since these people failed to wear proper attire, such as reflective tabs, etc. Motorized accidents can occur when the driver cannot see the runner, jogger, etc. This means the vehicle hits you and if you are not lucky enough to die, you should pray that you are lucky enough to miss back pain. Back pain is one of the worst types of pain you will ever endure. Since many people are misinformed as to how to stretch the muscles before exercising, we can consider a few helpful steps.
As mentioned earlier it is important to perform proper exercises before joining in sports. Proper exercises start with warm ups. Warm ups include neck, shoulder, arm, and leg stretches. How to perform neck stretch exercises :
To start neck stretch exercises you want to stand erect. Lift the head so that it extends upward. Now, move your head so that it bends slightly forward. Continue to change directions, bending until your chin rests slightly on your torso. Balance the head, turning it to the left or right and hold your position. After a few seconds turn your head so that it rolls to the other side of your body. Hold the jaw down, hold, and continue stretching the neck up to five counts.
How to perform shoulder stretches:
Again, stand erect. Lift your arms so that it extends above the head. Clasp the hands, joining them and pulling the hands downward and behind your head. Hold and repeat the steps five counts. Next, with your arms behind your back, reach down and hold your hands at a pointing position. That is, bring your fingers together at the points while one arm is over the shoulder and the other arm is behind the back. Pull in opposing directions once in position. If the arms are bent, extend the right arm, bending it back and over the right shoulder and the head. With your free hand, grab your elbow and hold. Pull the elbow gently toward the free shoulder, and repeat the steps on the left side.
You can practice the windmill, shoulder shrug, triceps stretches, arm circles and more to warm up before breaking into a full-speed workout.
How to perform the windmill:
The windmill is one of the oldest stretches in the history of workouts, yet the stretch is often missing in action, since many people do the windmill incorrectly. To start, stand erect. Your arms should be down at your side. Once in position, swing upward, the right arm and bring it to the front, up, and around behind your back so that it forms a circle. Repeat your steps up to five counts and continue to the other side.
By: Joey Singer
Article Directory: http://www.articledashboard.com
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Sciatic Nerve Exercises
March 11, 2009 by admin · Leave a Comment
With a variety of treatments available now for low back pain relief, most people prefer non-surgical treatment methods.
Non-surgical treatment, usually referred to as the ‘conservative treatment,’ includes heat, physical therapy, hydrotherapy, electrical nerve stimulation, spinal bracing, chiropractic care, epidural steroid injection, tissue mobilization and therapeutic spinal traction.
Low back pain is usually caused by degenerative disc, excessive stress to the back, arthritis of the spine, minimal movement, malpositioning of vertebrae and by problems in ligaments and tendons in and around the spine, spinal cord infection, Piriformis syndrome and other spinal conditions. Low back pain symptoms vary in different people depending on whether the pain is acute or chronic. X-rays and MRI scans are used for determining the source of low back pain.
Low back pain can be successfully treated either with non-surgical treatment methods, conservative care, or surgery. With limited success in eliminating disc problems completely, back surgery is opted only when the non-surgical methods become ineffective. Patients suffering from low back pain can achieve equally beneficial success as those obtained from surgery with non-surgical treatment methods.
Physical therapy is one of the most popular non-surgical treatment methods for low back pain. The non-surgical treatment methods are very effective even for chronic low back pain. The conservative methods make use of manually or mechanically created forces to stretch spinal muscles to alleviate back pain. With the advancement of technology, a new treatment technique called non-surgical spinal decompression (NSSD) has emerged. It has proven to be one of the most effective methods in low back pain treatment and is widely used all over the world. Drugs such as Opioids and Narcotics are used to treat acute back pain. For chronic low back pains, NSAID (non-steroidal anti-inflammatory drugs) are used.
With the latest advancements in the medical field, low back pain relief is possible for most patients. Mild symptoms of back pain should not be ignored and the right treatment should be taken.
Igor Stiler is a medical consultant at HealthQuest, a state of the art multi-specialty office in Brooklyn, NY. By combining neurology, chiropractic care, physical therapy and rehabilitation, HealthQuest provides the highest quality care and services available. We have licensed physicians and technologists who are well experienced in offering spinal decompression services through a comprehensive package including heat, soft tissue massage, ice, myofascial release, electrical therapy, stretches and exercises.
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Lower Back Exercises
March 9, 2009 by admin · Leave a Comment
Lower Back Exercises
Here are a few lower back exercises that can help in strengthening this part of the body.
Exercises are necessary to keep muscles and bones flexible and strong. Because of the sedentary lives that most of us lead today, lower back pain or tightness is fairly common. Lower back exercises can help to strengthen this part of the body, thus warding off problems in the region. However, like all types of exercises, lower back exercises should be done gradually, or else it may result in injury or exacerbating an existing one. Hence, the body has to be first conditioned, when it comes to incorporating lower back exercises in your exercise routine. Given below are a few lower back exercises that can help in promoting the overall functioning and health of your back:
Knee Ups: Begin by lying down flat on the floor or bench or any firm surface. Lift your right knee up to your chest, clasp the knee with both your hands, and press it towards your chest gently, keeping the left leg straight all the while. Hold this position for about 30 seconds, and release the leg. Repeat with the other leg. You can do 5-10 reps for each leg.
Hip Rolls: Start by lying flat on your back on the floor or any firm surface. Bend both knees, with the feet flat on the floor. See that your knees are together. Spread your arms out on either side at shoulder height, with the palm facing the ceiling. Now, turn you head towards the left while turning both the knees towards the right. Your shoulders should be kept flat on the floor. Now return your head and knees to the starting position, and repeat on the other side. You can do 5-10 reps.
Pelvic Lifts: Begin by lying down on your back on the floor. Your knees should be bent, with your feet flat on the floor. Pull the lower abdominal muscles in and up and lift your pelvis off the floor a few inches, in a curling movement, without lifting your buttocks off the floor. Hold the position for about 5-10 seconds, and then lower the pelvis back down. Remember to breathe normally while holding the position. Repeat 5-10 times.
Hip Lifts: Lie down on your back on the floor, keeping your knees bent and your feet flat on the floor. Your feet and knees should be slightly apart. Place your hands by your sides, with the palms facing the floor. Now, squeezing your gluteal muscles lift your hips off the floor as high as possible. Remain in this position for about 5-10 seconds and lower your hips back down. Breathe normally all through the exercise. Repeat 5-10 times.
Back Extensions: Begin by lying down on the floor on your stomach, with your arms by your sides. Now, lift your shoulders and head off the floor, going up as high as is comfortable for you. Hold this position for about 5-10 seconds, breathing normally, and then lower the shoulders and head back down. Care must be taken not to tense up the muscles of your shoulders. Repeat 5-10 times.
Back Hyperextensions: Lie down on your stomach. Then lift your head, right arm and left leg off the floor, as high as you can go comfortably. Hold for about 5-10 seconds, and lower back down. And switching the arm and leg repeat the exercise. Breathe normally throughout the process. About 5-10 reps can be done.
Note: As with any other type of exercise, do consult with your doctor before doing these exercises.
| By Rita Putatunda Published: 1/30/2008 |
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Proper Posture For Back Care
March 6, 2009 by admin · Leave a Comment
Proper Posture For Back Care
Having back problems or sciatica can be such a bummer. You cannot be able to do things on a normal basis and your physical activity is limited. Back pains may vary from one person to another, but it can happen to anyone.
It is true that as one ages, s/he becomes more susceptible to back injuries because of a decrease in bone mass density. And although back pains may be usually associated with older people, younger individuals can experience the same problem too.
Engaging in physical activities such as sports, high intensity exercises or even household activities like moving or lifting furniture can lead to back injuries, especially when done improperly or without the guidance of a fitness professional. Moreover, those with labor-intensive jobs may also be more likely to experience back problems as well. 
Taking good care of your back is very important. Your back supports your everyday movements such as standing straight and moving around freely. It also allows you to maintain an erect posture and a balanced movement for whatever activity you do. Moreover, the spinal column in your back also provides structural stability, support and mobility. This is why you should always make a conscious effort to ensure your back’s safety. This way, you can protect yourself from getting future back injuries. Observing proper posture is a good way to caring for your back well.
Observing proper posture is easy. If you are sitting, do not slump or lean back on your seat. Make sure you’re your feet are well planted on the floor, although you can always switch positions, of course. Also, for added seating comfort, you may want to put a small pillow between your lower back and chair. Doing so can also give adequate support by fitting the contours of your back. Also, even if you have the right posture but have the wrong type of chair, you can still be at risk for getting back pains. Try getting an ergonomic chair. This type of chair allows you to sit straight, properly and comfortably all the same. An ergonomic chair can also be adjusted according to your desired level for optimum seating comfort.
Meanwhile, if you are standing, always keep your head aligned with your back. Do not just turn your head or neck but your whole body. Also, get support from your legs and your feet that is shoulder width apart. You may also want to alternately bend your knees especially if you have been standing for longer periods already.
It is important to maintain good, proper posture at all times whether you are sitting or standing. Not only is it beneficial for your back, it also gives an impression of confidence on your physical appearance as well.
By: Evy Shantal
Article Directory : http://www.articledashboard.com
Evy Shantal is a contributor for HealthContent.net, a site where you can find information, tips and advice about Back Pain , get to know the causes of back pains.
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Yoga for Back Pain Relief
January 30, 2009 by admin · Leave a Comment
Reduce Back Pain With Yoga
Lower back pain injuries are associated with lifting, twisting, bending, reaching, pulling and pushing actions. In order to help prevent back pain injuries, people should: Engage in exercises that don’t jolt or strain the back, maintain correct posture, lift objects properly. Low back pain injuries create tug-of-wars with opposing and attachments of bone, ligament, tendon, and muscle.
Lower back pain relief can be achieved in a variety of ways, but firstly it is important to get an accurate diagnosis for your particular ailment, so that lower back pain relief can be correctly administered. 80 percent of the adult population suffers from lower back pain at some point in their lives, so, whether it’s you or somebody you care for, it is useful to have some relief techniques at hand for treating it.
If you suffer from chronic back pain you should check with your doctor before starting any exercise program. Specifically tell your doctor you plan to practice yoga for your back pain so he can tell you about any movements you need to avoid and any safety modifications you need to make.
The basic strength of yoga lies in its stretching of muscles and joints and then holding it in position combined with scientific breathing technique. This, coupled with the relaxing breathing techniques reduces strain on muscles and joints, occasionally helping repositioning of tendons and muscle fibbers. Get moving, remember that if you have to stand or sit in one position for a long time, then try to change the position at least every 15-20 minutes.
Doing yoga cultivates a balance between the flexibility and strength of the muscles of the body, often the real culprit in back pain. People with back pain have to be extra careful when trying out exercise. While yoga can confer many benefits on the back or neck pain sufferers, it can have its pitfalls. Establish a yoga practice that takes into consideration why you have back pain, and how much of it there is. This means understanding your condition, being willing to modify yoga instruction so that you do not have pain while you work, and knowing which poses to skip, to avoid making your symptoms worse.
Many physical therapists, such as me, practice yoga and are now incorporating it into their treatment plans for back care. See your health care provider for a diagnosis and treatment of any medical concerns you may have, and before implementing any diet, supplement, exercise or other lifestyle changes. Extended Child’s pose is my safest place to go when I’m feeling back pain, Scared Cat moving into arched back brings relief as does working with blocks and bolsters.
The vast majority of basic yoga exercises actually help to strengthen both the back and the abdominal muscles, as a result of which these will assist in reducing the occurrence of back pain. However, if you are already suffering from back pain it is advisable to take care and only do exercises you are able to complete comfortably, limiting the range of movement until you can release some of the tension and stiffness without causing any further inflammation.
By: Hutch Peter
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