Workouts for Geriatrics

Back +you’ve probably dealt with back pain. In fact, most of us have—or will. Research shows more than 80 percent of the population will experience lower back pain at some point in their lives.

Lower back pain is often a result of our lifestyles.A few of the causes: poor posture, sitting most of the day, being overweight or obese, and lack of adequate physical activity, she says.

Getting older doesn’t help. “As we age, our bones and discs begin to degenerate,which can increase our risk of developing osteoarthritis, bulging discs, and spinal stenosis.

No matter the cause, you don’t have to sit back and endure the pain. Incorporating certain exercises into your routine—and steering clear of others—can improve your symptoms.

Here are the dos and don’ts of working out to protect your back. As always, safety is key. The exercises here may be different , because Grandpa Bill self improvises and bases this on MY own workout PLEASE customize your efforts with the guidance of your physician. This is INFORMATION only! That has provided myself and others, great results.

If you have a chronic condition (including osteoporosis), balance issues, or injuries, talk to your doctor about how you can exercise safely.

Anyone suffering from back pain or stiffness should work to improve both their strength and flexibility

The Best Exercises for a Bad Back

When it comes to building strength, Grandpa Bill finds and recommends focusing on your core. Doing abdominal exercises can be very helpful in reducing back pain because it provides support to the spinal muscles.

Your core extends far beyond your abs. The exercises below help strengthen the core muscles in your back too.

Tie a resistance band around your feet when you’re seated with legs extended and your back straight. Grab the two ends of the band, palms facing each other, and extend your arms forward.

Pull the band straight back until your hands reach the sides of your ribs, squeezing your shoulder blades together as you do so. Pause, then slowly extend your arms to return to starting position. Aim for three sets of 10 reps.

Lying on your back, bend both knees and place feet flat on the floor hip-width apart. Flatten your lower back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds, then release. Repeat for 10 to 12 reps total.

1. Seated Row2. Pelvic Tilt

Your core extends far beyond your abs. The exercises below help strengthen the core muscles in your back too.

Tie a resistance band around your feet when you’re seated with legs extended and your back straight. Grab the two ends of the band, palms facing each other, and extend your arms forward.

Pull the band straight back until your hands reach the sides of your ribs, squeezing your shoulder blades together as you do so. Pause, then slowly extend your arms to return to starting position. Aim for three sets of 10 reps.

Lying on your back, bend both knees and place feet flat on the floor hip-width apart. Flatten your lower back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds, then release. Repeat for 10 to 12 reps total.

Upcoming episodes will include:

1. Seated Row

2. Pelvic Tilt

3. Bridge Pose

4.Bird dog pose

5. Other Core Workouts

Don’t Forget Flexibility

---

Send in a voice message: https://podcasters.spotify.com/pod/show/bhsales/message

Powered by Firstory Hosting