myfitnesshut

It is safe to say that the weakest link for most people’s body is the core. And, it is equally safe to say that one of the top neglected training areas for many people are the back muscles (part of the core). So, it is no surprise that 80%-90% of adults have had or do have back problems (especially low back pain or trauma).

As a personal trainer, my number one objective is NOT TO MAKE YOU LOOK “LEAN AND MEAN!” The top two fitness objectives are to improve your health and help you prevent injuries. As a result of these top two objectives, you will also look and feel your best.

The core is your center of gravity and all movement begins with the core. So, it is critical that you stabilize and strengthen your core. Review my article series about the core. Your back muscles are a critical part of your core. So, why do so many people not adequately train their back muscles? One reason is that it is more glamourous to max out on the bench press and do other arm exercises to build up your “pipes.” This leaves major muscle imbalances between your frontside and backside if you don’t train with the same vigor for your back muscles.

When talking about training your back muscles, you can’t leave out your spine. You need to warmup and strengthen your spine while training your back muscles.

There are some great exercises to warm up your spine such as:

1) Foam roll your spine lengthwise to decompress it.

2) Perform camel and cat exercises.

3) Do forward-backward and side-to-side pelvic rocks on the ball.

And, to generally strengthen your back, do these exercises:

1) Side bridges

2) Supine (on your back) bridges

3) Back extensions

4) Opposite arm opposite leg raise

In part 2 of the back muscle series, I will look at the shoulder muscles and shoulder girdle.

When the average person thinks about flexibility and stretching, self myofascial release with foam rolls (SMFR) is not what comes to mind. Basic static stretching will probably be thought of first by most people. As was discussed in part 2 of this series, static stretching has its part in a comprehensive flexibility program. Flexibility is important in order to maintain elasticity in our muscles to help prevent injuries. SMFR should be a part of your flexibility program.

You can increase your elasticity in the muscles by improving your flexibility. This will improve your performance. SMFR is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You’ll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist. Listed below is a summary of the benefits of SMFR:

1. SMFR releases tension in your muscles due to overuse, tightness and aging.
2. The SMFR process restructures and realigns your skeletal system.
3. The SMFR process improves balance and body awareness.
4. SMFR can be used in the rehabilitation process and massage therapy.
5. SMFR can be used for Pilates exercises.

Here is an example of a SMFR hamstring exercise:

1. Place hamstrings on the roll with your hips unsupported.
2. Crossed your feet to increase leverage.
3. Roll from knee toward posterior hip.
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

In part 4 of this series, I will cover rehabilitative flexibility.