|
functional fitness, strength training, and flexibility
|
|
Stregth Training and Functional Fitness with a Warrior's Attitude
|
|
|
Total Body Transformation Training BlogA journey about training the entire body to acheive peak fitness and health. Whole body training isn't about body building, toning or running a marathon per se. It's about teaching the body to optimize and balance strength, speed, and strength-endurance. And it's about developing an attitude that is all to lacking in the West around hard work, effort, and the meaning of the journey. Sunday, February 08, 2004Stretching the Lower BackLower back injuries are common with runner's, weight lifters, athletes, and couch potatoes alike. Contrary to popular belief, pain in the lower back is often not an issue of being "warmed up". Most lower back injuries are caused by a combination of three things:Runners with any of these three weaknesses in strength or flexability run the risk of back injury and discomfort. Here is a simple stretch favored by boxers, wrestlers, and rowers to help stretch and strengthen the low back, abs, and hamstrings. Properly done, this should really exercise the hamstrings but since most runners have thigh muscles overdeveloped relative to their hamstrings, it does. Standing up straight, bend over from the hips and bring your palms to the floor just in front of your feet. Your feet are hip width apart and your palms are about in line with the tops of your toes. Your knees are bent deep. Keep the hands flat on the floor and stretch your legs straight slowly. Keep the head down and don't be afraid to raise your glutes up and to the back. You'll feel a stretch initially in your hanstrings and then in your abs and low back. Ideally you want to straighten your legs and still have your hands flat on the ground with your glutes pulled back. Now reverse the movement bending the knees and legs. Repeat slowly for sets of 8-10.
|
|
|
