Preventive exercises for a healthy back

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Pam Mazzuca Prebeg is a dear Lolë friend, athletic therapist and personal trainer. This podcast is the first of a series in exercises to help prevent some of the most common body aches, through strengthening your muscles. Join Pam in a Hip Flexor Stretch and a Glute Bridge:

 

1) Hip Flexor Stretch
What it does: It stretches the front of the hip (hip flexors) while relieving tension in low back
How to do it: Kneeling on the ground, place your right foot on the ground directly under your right knee so your hip, knee and ankle all form 90-degree angles. Keeping your back tall, tilt your bum under you. If you feel a stretch, stay here. For a deeper stretch, reach your left arm overhead and hold for five seconds, then circle your left arm across your body and down, coming back to the start position and repeat five times. Switch sides and repeat.

 

2) Glute Bridge
What it does: It activates, strengthens and tones your gluteus maximus (butt)
How to do it: Lie on your back with your arms by your sides, knees bent and feet flat on the ground, directly under your knees.  Squeeze your butt and lift your hips up off the ground until they are in line with your shoulders and knees.  Hold for five seconds, lower and repeat for five reps. If you have any pain in your low back, don’t lift your hips up as high.

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