|Home Health Exercise Back|
According to the New York Times Play Magazine, November 2007, "Most athletes will have back trouble sooner or later".
In 2007 the British Journal of Sports Medicine published the results of a study of the top adolescent tennis players in Britain and found 85% had serious spinal abnormalities. Other studies show:|
90% of injuries to professional golfers involve the lower back and neck, and almost 80% of professionals will miss at least one tournament because of back pain.
Incidence of bak problems in other sports:
Current thinking is you must build up your 29 core muscles (area from the knees to the nipples) not just abdominals.
Single Knee Pull: to stretch lower back and back of leg. Lie on back, hands at sides. Pull one leg to chest, grasp with both arms and hold for five counts. Repeat with opposite leg. Suggested repetitions: 3 - 5.
Double Knee Pull: to stretch lower back and buttocks. Lie on back, hands at sides. Pull legs to chest, lock arms around legs, pull buttocks slightly off ground. Hold for 10 to 15 counts. Suggested repetitions: 3 - 5.
Seated Pike Stretch: to stretch lower back and hamstrings. Sit on floor, with legs forward, knees together. Exhale and stretch forward, slowly sliding hands down to ankles. Stretch only as far as is comfortable and use your hands for support. Hold for 5 to 8 counts. Don't bounce, position inhaling deeply. repetitions: 3-4.
See: President's Council on Physical Fitness and Sports for more.
Yoga Sitting Spinal Twist (Matsyendrasana)
Your body's core is the area around your trunk and pelvis. When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. Strong core muscles make it easier to do most physical activities - from swinging a golf club to getting a glass off a top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.