These next two tips will give some key insights into how people can put their bodies in the right positions. Doing this will limit putting excessive stresses on the spine and the body for long periods of time. Incorporating the power zone and sternum up, will help people do just that.
Easy Tip 2: Keep things within the power zone
What is the power zone?
The power zone is keeping objects of any weight at a level or distance that is within our strength. When we get outside of that zone, that is when we compromise our shoulders, back, lower back. This area lies in the area below the shoulders, above the waist, and 18 inches in front of you, in that zone.
A good way to think of how the power zone works is holding a bowling ball. If you are holding a bowling ball and move the bowling ball farther away from you, the ball will become heavier and heavier. When you are lifting things during your daily routine, you need to keep objects within this ‘power zone” in order to avoid putting excess strain on your lower back, and musculature in general.
- Neutral Spine: Maintaining good spinal alignment decreases the stress placed on the spine and discs.
- Hip Hinging: Bending at the hips, and not the low back, decreases the stress placed on the low back and increases strength & power.
Easy Tip 4: Use Exercises that help strengthen weakened muscles due to sitting
Glute Bridge Exercise:
How to do a glute bridge:
1) Starting Position: Lie face up on the floor, with your knees bent and feet flat on the ground. You want to keep your arms at your side with your palms down.
2) Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
3) Hold your bridged position for a couple of seconds before easing back down.
Note: If you notice that you are getting over activation in your hamstrings. Bring your heals up, and drive through your heals to get greater activation in your glutes.
Note: To make the exercise a little harder: Try the single leg glute bridge. The only difference is, you are going to bring the knee of one leg up to your chest, and lift up through the other leg.
- Beginner Level: Begin a crunch, through the sternum. Holding for 6-8 seconds.
- Intermediate Level: Lift the sternum up a little higher, and elevate your elbows slightly. Holding for 6-8 seconds
- Next Level: Place hands on the forehead, and bring yourself into a crunch through your sternum holding for 6-8 seconds.
- While keeping your abdominals tucked under your spine, and keeping your back and pelvis stable
- Step: 1-Bring one of your legs back, holding for 6-8 seconds
- Step 2-Reach forward with one arm, holding for 6-8 seconds
While keeping your abdominals tucked under your spine, and keeping your back and pelvis stable
- Reach your right arm forward and left leg back. Holding for 6-8 seconds.
- Don’t allow the pelvis to rock side to side as you move your leg behind you.
- Focus on not letting the rib cage sag toward the floor.
- Reach through your left heel to engage the muscles in the back of the leg and your butt.
- Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep.
- With the knees bent, on the ground, and lying on your elbow
- Bring the arm that isn’t on the ground to the opposite shoulder.
- Lift the hips up so that your legs and body make a straight line
- Hold for 6-8 seconds
- Pretty much the same as the beginner level except, the knees are off the ground, and the left leg goes over the right leg. (if you are doing a left side lying bridge.)
- Elevate the hips to the point where your hips and upper body make a straight line.
- Hold for 6-8 seconds
- Same thing as intermediate bridge
- Roll over into a “prone bridge” or plank position for 6-8 seconds
- Roll over onto other side and do the intermediate level bridge for 6-8 seconds