http://www.shape.com/fitness/workouts/bikini-bottom-workout-7-lower-body-blasters

Lower Back Stretches
You may not be able to cure lower back pain, but with a few lower back stretches you may be able to stop lower back pain from worsening, and at a minimum...
...find short term relief from discomfort. That is what I have found.

When can exercise for lower back problems be helpful?

That will depend on what your health care provider tells you. However, exercise is often recommended for people who suffer from...

• lower back muscle pain
• a sore and stiff lower back
• lower back muscle spasms
• hip pain
• lower back arthritis
• and many other lower back pain symptoms

...or, are trying to prevent back pain.

When should you NOT do lower back stretches?

Until told otherwise by a medical professional, it is usually unwise to exercise if you have had a recent back injury, back surgery, lower back strain, or if you feel any unusual discomfort when doing exercises for lower back pain.

Exercises for Lower Back Pain
Has your doctor given you the go-ahead to do some lower back stretches?
Great! However...
...as your health care provider has probably told you, proceed with caution. In particular, if you have not been exercising on a regular basis.

Most of us know our own bodies quite well. I have always been told that if exercise...
...does not feel right, or causes unusual discomfort, or pain, STOP doing it.

Also, when beginning any new exercise routine, including lower back stretches, I add only one or two new exercises per workout session do only a few repetitions of each until my body is accustomed to the new exercise

• before adding a new exercise, I wait a few days to see how my body responds to the previous exercises

Since many of the lower back stretches listed below rotate the pelvis as well as the lumbar region, many of them have been good exercises for both my hip AND lower back pain.

A word of advice...

Use a floor mat for any exercise which requires that you lie on the floor. Even if the floor is carpeted, your spine will surely appreciate the extra cushioning that an exercise mat will provide.

Please note... This website is written by a patient, NOT a practitioner. Since back problems can be caused by a serious medical condition, it is extremely important to talk with a doctor before doing exercise for the back.

Lumbar Rotation

1. Lie on your back with knees bent.
2. Slowly rock your knees form side to side, using a pain free range of motion, allowing your lower back to rotate only slightly.

Knee Fold
This exercise can also be performed using both knees at the same time.

1. Lie on your back with knees bent.
2. Exhale while lifting one knee toward you chest.
3. Inhale returning your knee to the starting position, keeping abdominals flat, and navel to the spine.
4. Repeat several times and then repeat with the opposite leg.

Lumbar Vertebrae Stretch

1. Lie on your back with knees bent.
2. Pull in and tighten your stomach muscles while flattening your lower back to the floor.
3. Hold for a few seconds. Repeat several times.

Prone Lower Back Stretches

1. Lie on the floor on your stomach.
2. Prop yourself up on your elbows, arching your lower back.
3. Begin straightening your elbows as far as is comfortable. Initially, this may be difficult - the exercise is still effective if you keep your elbows on the floor.
4. Hold for 15 seconds. Repeat several times.

Stabilizer Bridge

1. Lie on your back with knees bent.
2. Keep your arms flat on the floor, running parallel to your body.
3. Using your upper body for support, raise your hips off the floor. With your abdomen muscles pulled in you should have a level "plank" running from your shoulders to your knees.
4. Hold for a few seconds. Repeat several times.

Neck and Lower Back Wall Stretch

1. Stand with your back straight against a wall.
2. Gently move your lower back and neck toward the wall. Without over stretching, hold for a few seconds.
3. Repeat several times.

When I have had painful lower back problems, my physical therapist and chiropractor have recommended this muscle relaxation exercise as a remedy..


Lower Back Resting Pose
This exercise is done near an ottoman or chair.

1. Lie on your back and raise your legs in the air.
2. Bend your legs at the knee placing your lower legs on the top of the ottoman or chair. The lower legs should be at a 90 degree angle with the floor and your bottom should be near the base of whatever you are using as a leg rest.
3. Relaxing your lower back, rest in this pose for 10-15 minutes. You should feel a decrease in the strain on your lower back muscles. If not, try adjusting your position.

Alternative Exercises to Strengthen Lower Back
What else can you add to your lower back workouts? Based on what your doctor suggests...

...and your symptoms of lower back problems, how about 
trying yoga for back pain.

Classic cat and cow stretches can be great for elongating the spine. Or, Pilates for back pain, with stretching and breathing exercises.

And, it's not just lower back stretches that can help a back feel better. Don't forget the importance that the stomach muscles can play in supporting the spine.

For overall back health, easy stomach exercise routines are also often suggested.

You may also be interested in:
Back Strengthening Exercises
Back Stretching Exercise
Hip Exercises
Middle Back Exercises
Upper Back Exercises

http://www.stumbleupon.com/su/39HWzJ/:8THbSOf:Iyzs77Qg/itsfitnessbaby.com/page/24/

Download as zip
   by Clayton Beatty - Surf'n'Sno​w Fitness


Hi 
 
It's the start of another month and that means time for your monthly training calendar.
 
If you are doing one of our training programs, simply print out the calendar attached to this email and write in your weekly workouts to keep on track.
 
If you are a member of the Surf 'n' Snow Fitness High Performance Club you can download the new Online Training Camp Workouts and watch the exercise videos here.  
 
 
Surf and Snow Superfoods List

 
Superfoods is a word that gets throw around a lot these days and depending on who you speak to will depend on what foods this refers to.
 
Below I am going to give you a superfoods list which comprises of nutrient dense foods that can help you achieve you fitness and performance goals. This is not a comprehensive list, however you should try and get in a variety from each of these categories on a regular basis...
 
Proteins

• Lean red meats
• Salmon & other fresh fish
• Organic Free Range Eggs
• Low fat plain yogurt
• Protein supplements

Vegetables and Fruits

• Spinach
• Tomatoes
• Cruciferous vegetables (broccoli, cauliflower, cabbage)
• Mixed Berries
• Oranges

Other Carbohydrates

• Mixed beans
• Quinoa
• Whole Oats

Good Fats

• Mixed nuts
• Avocados
• Extra virgin olive oil
• Fish oil
• Flax Seeds (Ground or Meal)
• An additional food that is great for good healthy fats is coconut oil

Drinks/Other

• Green Tea

Supplements

• Multivitamin/mineral
• Fish oil
• Protein powder/shakes

 
If you combine these sorts of healthy foods with an athletic strength & conditioning program, you can redefine your body and perform better in the surf or on the snow.
 
Are you going to train smart, eat well and play hard this month?
 
Go on, I challenge you :)
 
 
Eat the superfoods above, do a training program below...

• Total Surfing Fitness
• Total Snowboarding Fitness
• Total Skiing Fitness
• Total Windsurfing Fitness
• SSF High Performance Club

 
 
Cheers,
 
Clayton Beatty
Exercise Scientist
Surf 'n' Snow Fitness
 

 
 
211A Burniston Street, Scarborough, WA 6019, AUSTRALIA 

Today at the gym, take the rowing machine for a spin to exercise the whole body. 


Pro tip: ask a trainer to help nail down the correct form to avoid injury and get maximum benefit (it can be tricky to nail at first).

ROW, ROW, ROW YOUR BOAT
Taking a boat out for a spin really works the muscles and heart, but for most of the year we’d rather stay on dry land. Get all the benefits (and avoid the possibility of falling into a cold body of water!) with a session on the rowing machine, or ergometer. These machines build flexibility, full-body muscle strength, and cardiovascular endurance.
READ MORE...

RUNNIN' ON EMPTY
Why people don’t (but should) fuel up after a tough sweat session.

COOL AS A CUCUMBER Is taking time for a cool down after a cardio workout actually important? 
Get answers here.


ALLERGIC TO RUNNING?
INDULGE IN NUTELLA
MUSHROOM AND FARRO SOUP

Hitting the track for sprints today? Use your breath as a tool to help run even faster.



SPEED RACER
Breathing isn’t just about letting air in and out. Using deep belly breaths and the nose and mouth can help you run faster than ever.
READ MORE...


HEAVE, HO
Lifting isn’t just for bodybuilders — anyone can benefit frompumping iron.

25 Ways to Run Faster Now

by Emily Faherty · about a year ago · Fitness
\
It’s been said if you want to run fast, you have to practice running fast. (What? Thought Ryan Hall or Lolo Jones got that quick with just luck?!) Read on for 25 ways to have a harder, better, faster, stronger workout, smoke the competition, and maybe even set a speedy new PR.



1. Nail good form. The key to running (at any speed) is to practice proper running technique. That means keeping the upper body tall yet relaxed, striking the ground with the mid-foot landing under the hip, and swinging the arms forward and back (not side to side!) at low 90-degree angles.

2. Count your steps. Get familiar withstride turnover, or the rate of steps taken while running, regardless of pace. The fastest, most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground with light, short n’ speedy steps. To find your magic number, run for one minute, count the number of times the right foot hits the ground, and multiply by two.

3. Get low, get high. Short on gym time? Quick! Try speed training! Intervals, or alternating periods of high and low intensity while exercising, are just one way to build speed and endurance— and burn major calories in less time, too!

4. Stride right. There’s a reason you see all those “real runners” doing short sprints before the big road race. Striders (or strides) are a series of comfortable sprints (usually eight to 12, between 50 to 200 meters each) to improve acceleration technique.

5. Run the ‘mill. Feel the need for speed?  Chase it down on the treadmill! Because the speed belt assists with leg turnover, it’s actually easier to run at a faster clip inside. Plus, the power to push the pace is right at your fingertips. A word of advice these geniuses could have used: Get on the machinebefore turning up the dial.

6. Stretch it out. The jury is still out on whether static stretches before running really prevents injuries[1]. But leaders of the pack know stretching daily (target those hip flexors!) increases flexibility for better strides.

7. Pick a pace. Fartleks is a funny Swedish word (yes, our inner 10-year-old boy finds it hilarious) meaning “speed play.” Alternating jogs and sprints will gradually build up speed and endurance, plus you call the shots on when to switch it up.

8. Lighten up. Even if barefoot running isn’t your thing, sneakers are getting lighter and lighter to mimic the foot’s natural movement and improve stride. Try a minimalist pair to see if less weight means more energy for faster feet.

9. Get to the core. Fast and fit go hand in hand. Stronger core muscles (especially the lower abs) allow runners to tap into more force and speed out on the road. The best part: Just 15 minutes of core work a few days a week is enough for a faster finish[2].

10. Breathe in, breathe out. Just do it much faster! Learning how to breathe while running at faster speed takes practice. Use both the nose and mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles. Also, try belly-breathing (not to be confused with belly dancing!), which means filling the stomach with air on each inhale, not the chest.

11. Play with toys. Who doesn’t like new toys? Try a running parachute for added resistance, or if your budget allows, see what it’s like to go for a moon-walk, err, run on an AlterG Anti-Gravity Treadmill.

12. Head for the hills. Run just once a week, hill repeats are shown to improve speed, build muscle strength, and add a boost of confidence, too.

13. Add weight. Stronger, leaner muscles will only help when it comes to flying past the finish line. And while runners shouldn’t necessarily take up bodybuilding, just one to two short strength training sessions a week can go a long way.

14. Lose weight. On the other hand, research shows that shedding the pounds (fat, not muscle) can help runners shave time off the clock— an average of two seconds per mile faster per pound lost! Of course, not everyone has the weight to lose (lucky them!), so remember to consult a physician before starting any weight-loss program.

15. Look ahead. Simply looking down at your sneaks or turning your head while running to check out the competition can waste precious time. Instead, focus forward— about 10 to 20 meters in the distance— and keep those eyes on the prize.

16. Toe the line. The whole body plays a role in speed— from the head, all the way to the toes! Pay attention to the piggies and try dorsiflexion (bringing the toes up to the shin) while running. Less of the foot hits the ground for a quicker stride turnover. 

17. Jump on it. Take a lesson from Marky Mark in The Fighter and grab a jump rope. Boxers know that fast feet mean fast hands. But for runners, fast feet just equal fast feet.

18. Keep it steady. Slow and steady may win the race, but fast and steady builds speed! A tempo runchallenges speed-seekers to find a “comfortably hard” pace and hold it for a 20-minute period. Just don’t burn out before the run is over like that silly little hare!

19. Skip the sweets. Junk foods guarantee a sugar high, but they also slow us down. Stick to whole grains and pasta instead, which provide long-lasting energy— without the crash.

20. Hold on. Holding planks could give you abs that rival Ryan Gosling’s six-pack. But this specialrunning plank (done two to three times a week), will make you crazy stupid fast, too.

21. Go for a spin. Spinning is all about hip rotation and maintaining tough cadences— and the same goes for running! So put the pedal to the medal with some cross-training on the bike.

22. Fill ‘er up. Addicted to coffee? Turns out drinking caffeine prior to running gives an extra jolt of speed. Even more good news? It’s a totally legal performance enhancer[3].

23. Strike a pose. Get a leg up on fellow runners by adding yoga to your training plan. The increasedflexibility from runner-specific positions boosts speed and aids recovery after a long sweat session.

24. Get enough shut eye. Studies show well-rested athletes have better reaction times and clock faster finishes[4]. And think about it— the faster you run, the more time for kicking back and relaxing!

25. Strip down. When it’s finally race day, take it off! The extra layers and fuel belts, that is. The less clothing and gear on your body, the faster your time— which is why the pros practically get right down to their skivvies to run.

Did we miss any speedy tips? Share your favorite, fun, fast workouts in the comments below!

Further Resources

• VIDEO — Usain Bolt: 6 World RecordsWatch the “world’s fastest man” break not one, not two, but six world records!
  
• Runner’s World — Speed DialRunning experts share speed workouts and tips for every level running
  
• Health — Stretching: The Secret to Running Better, Faster, and LongerImprove stride and increase pace with these easy post-run stretches.
  
• VIDEO — Florence + the Machine: The Dog Days Are Over“Run fast for your mother, run fast for your father, run for your children, for your sisters, and brothers.”
  
  

Works Cited

1. Stretching and injury prevention: an obscure relationship. Witvrouw, E., Mahieu, N., Danneels, L., et al. Department of Rehabilitation Sciences and Physical Therapy, Faculty of Medicine and Health Sciences, Ghent University, Belgium. Sports Medicine, 2004; 34 (7): 443-9. [↩]
2. Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners?Sato, K. and Mokha, M. Department of Sport and Exercise Sciences, Barry University, Miami Shores, Florida. Journal of Strength and Conditioning Research, 2009 Jan; 23 (1): 133-40. [↩]
3. Caffeine and sports performance. Burke, L.M. Department of Sports Nutrition, Australian Institute of Sport, Canberra, Australia. Applied Physiology, Nutrition, and Metabolism, 2008 Dec; 33 (6): 1319-34. [↩]
4. The effects of sleep extension on the athletic performance of collegiate basketball players. Mah, C.D., Mah, K.E., Kezirian, E.J., et al. Stanford Sleep Disorders Clinic and Research Laboratory, Department of Psychiatry and Behavioral Sciences, School of Medicine, Stanford University, Stanford, CA. Sleep, 2011 Jul; 34 (7): 943-50. [↩]

March 6, 2013
Dance, Dance, Dance! By Debra Koerner, Journey into Wellbeing; Destination Spa Group    


Dancing is done for celebration. It’s performed as a form of art. You can also have fun dancing while dropping a few stubborn Lbs!

The popularity of shows including “Dancing with the Stars”, “Glee” and “So You Think You Can Dance” has brought the fun of dancing to the forefront.

The New England Journal of Medicine published a study that found dancing can reduce the risk of Alzheimer's Disease which is pretty darn cool!

Fitness experts from Utah’s Red Mountain Spa, where you can shimmy and shake among stunning red rock formations, cite researchers from The Mayo Clinic that social dancing helps to:

• Reduce stress
• Increase energy
• Improve strength
• Increase muscle tone and coordination

So come on, let's Trance Dance with Shiva Rea in Santorini, Belly Dance at the Shambhala Dance and Yoga Center in NYC or throw our ownZumba Fitness Party!

Check out these cool ways to lose yourself in the music…