Start in the prone position (lying face down). Lift your left arm/right leg off the ground. As you place your lef arm/right leg back on the ground, raise your right arm/left leg off the ground. Alternate this motion for time (e.g. 20-30 seconds) or for a designated number of reps (e.g. 10-20). … [Read more...] about Video: Superman
Video: Side Leg Raises
Lie on side. Stack top foot over bottom foot. Dorsiflex (bring toes to knee) and slightly pigeon toe top foot (this is the position to keep your foot in for the raises). Squeeze medial glute (side of hip) to raise leg as high as you can. Lower leg back down in a controlled manner. Repeat. Perform 1-5 sets of 8-12 reps per leg. Or, perform 1-5 sets of 20-40 second … [Read more...] about Video: Side Leg Raises
Video: Single Leg Squats
Doing this in front of a mirror is helpful to monitor form. Start with a firm foundation on one leg (weight evenly distributed over forefoot and rearfoot). Lift other leg up. Pushing the hips backward (hinging from the hips), bend slight at the knee to go into a squat. Go as far as you can without breaking form. Proper form means you move straight down and up (as in a … [Read more...] about Video: Single Leg Squats
How to Deal with Low Back Pain
By Brad A. Roy, Ph.D., FACSM, FACHE and Greg Vanichkachorn, M.D. Low back pain is one of the most prevalent medical complaints, affecting nearly every American at some point in his or her lifetime. At any given time, it is estimated that up to one third of the population is experiencing some form of back discomfort that impacts quality of life by interfering with … [Read more...] about How to Deal with Low Back Pain
Simply Resting that Pain in the Back is Not a Sufficient Plan of Action
A strong, functioning back is vital to the pursuit of any athletic endeavor. If you are an athlete suffering from low back problems, what are you actively doing to overcome those problems? If your only answer is “rest” or “abstaining from activity,” consider that inactivity or simply resting fails to achieve what you need most—stronger tissues. Functional strength … [Read more...] about Simply Resting that Pain in the Back is Not a Sufficient Plan of Action