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the right exercises to strengthen the lower back

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Presse Santé

Lower back strengthening exercises can help stabilize your lower spine and support your upper body. They can also help reduce and prevent lower back pain.
Stretching your back muscles after performing a back-strengthening exercise can help prevent muscle pain and injury. They can also provide other benefits, such as increased range of motion and flexibility.

This article presents strengthening and stretching exercises for the lower back. Together they can help people minimize and control low back pain.

strengthening exercises

The following exercises can help strengthen, stabilize, and support your lower back. Note: Back exercise should be discontinued if it causes acute or increased back pain.

glute bridge

The gluteal bridge works the gluteus maximus, the largest of the gluteal muscles that make up the buttocks. This muscle is activated when a person extends their hips, such as when rising from a squat. It also helps with both external rotation, which is when the knee and hip move away from the body, and abduction, which is when the leg moves away from the body.

According to a 2019 review, researchers have linked weak gluteus maximus muscles to back pain. Strengthening these muscles can help prevent this symptom. The glutes help stabilize the lower back by acting as a stabilizer and mobilizer. Strong glutes can stabilize and support your lower back and hips, and can also help stabilize your knees when they’re extended.

To perform a glute bridge, follow these steps:

Step 1: Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Place your arms alongside your body, palms facing up.
Step 2: Tighten your abdominal muscles and contract your gluteal muscles.
Step 3: Raise the sink off the floor. Continue lifting so your body forms a straight line between your shoulder, hip, and knee.
Step 4: Hold this position for at least 2 seconds.
Step 5 – Slowly return to the starting position.
Step 6: Repeat the above steps 10-15 times.

bird dog

The Bird-dog exercise works the gluteal muscles. It also works the back extensor muscles, which attach to the back of the spine and allow a person to stand, bend, and lift.

To perform the dog-bird exercise, the following steps must be followed:

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Step 1 – Begin the exercise on your hands and knees, shoulders directly above your hands, and hips directly above your knees.
Step 2: Contract your abdominal muscles and extend your right arm in front of your body.
Step 3: Hold the position while staying balanced.
Step 4 – Slowly lift your left leg and extend it toward the back of your body.
Step 5: Hold this position for 15 seconds.
Step 6 – Slowly return to the starting position and repeat on the opposite side.
Step 6: Repeat 5 times.

the board

The plank exercise primarily works your abs, but it also works your arms, shoulders, hip flexors, and feet, making it a good full-body stability exercise. This position can also activate the back extensor muscles and the quadratus lumborum, which is the deepest muscle in the back. It extends from the lower rib to the pelvic bone.

A table can be made by following the steps below:

Step 1: Lie on your stomach with your forearms on the floor and your elbows directly in line with your shoulders.
Step 2: Contract your abdominal and gluteal muscles.
Step 3: Lift your hips and both knees off the ground.
Step 4: Hold this position for 10 to 30 seconds without letting your pelvis sink toward the floor.
Step 5 – Slowly return to starting position, then repeat 5 times.
Modification: A person can make the exercise less difficult by slightly bending the knees and keeping them on the ground. You should strive to maintain a straight line between your knees and shoulders.

side table

The side plank is a modified version of the plank that targets the quadratus lumborum as well as the gluteus medius and tensor fasciae latae (TFL). These muscles are important for hip stability.

The side table includes the following steps:

Step 1: Lie on your right side with your right leg slightly bent and your left leg straight, with your foot on the floor. Make sure your right arm is directly below your right shoulder and your forearm is stretched forward.
Step 2: Contracting your abdominal muscles, lift your right hip off the floor.
Step 3 – Lift your right knee off the ground to straighten your right leg, and overlap your feet on top of each other.
Step 4: Keep your body straight and hold the position for 10 to 30 seconds.
Step 5 – Slowly return to the starting position and repeat on the other side.
Step 6: Repeat the above steps 5 times.
Modification: People who find this exercise too difficult can keep their lower knee slightly bent and on the floor.

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Abdominal stretch maneuver

Strong abdominal muscles help support your spine and keep your hips in proper alignment. Weak abdominal muscles can lead to a lack of core strength, which can cause lower back pain.

The transversus abdominis (TA) is a deep abdominal muscle that helps stabilize the spine. The Abdominal Suction Maneuver (ADIM) is an exercise that can help strengthen the TA.

To perform the ADIM Trusted Source maneuver, a person must follow these steps:

Step 1: Lie on your back with your knees bent and your arms alongside your body.
Step 2: Keep your spine in a neutral position and pull your navel in towards your spine.
Step 3: Inhale.
Step 4: Exhale by contracting your abdominal muscles and bringing your navel in toward your spine.
Step 5: Hold this position for 10 seconds, then release. Rest for 15 seconds.
Step 6: Repeat 10 times.
abdominal exercises

Crunches help strengthen your core, which improves spinal support and hip alignment.

Crunches involve the following series of movements:

Step 1: Lie down with your back flat on the floor, knees bent, and feet flat, hip-width apart.
Step 2: Cross your hands over your chest or stretch your hands across your body toward your feet.
Step 3: Tighten your abdominal muscles and lift your head and shoulder blades off the floor as you exhale.
Step 4: Lower your back to the starting position.
Step 5: Repeat the above exercise 10 to 15 times.

Stretching exercises

Back strengthening exercises should be followed by stretching exercises. This approach restores range of motion and flexibility while preventing muscle soreness and injury.

Below are some lower back stretching exercises that you can incorporate into your daily routine.

Knee-to-chest stretches

Knee-to-chest stretches can help lengthen the muscles in your lower back, relieving tension and pain.

A person can perform the knee-to-chest stretch as follows:

Step 1: Lie on your back with both legs flat on the floor.
Step 2: Raise your right leg by bending your knee toward your chest.
Step 3: Use both hands to pull your right knee toward your chest.
Step 4: Keep your right knee against your chest for several seconds.
Step 5: Return to the starting position.
Step 6: Repeat with your left leg, then return to the starting position.

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Kneeling back stretch

The kneeling back extension can help stretch your lower back muscles, relieving pain and tension in these areas.

To perform the kneeling back extension, you can follow these steps:

Step 1 – Begin the exercise on your hands and knees, positioning your knees hip-width apart, with your shoulders directly over your hands.
Step 2: Round your back, pulling your navel in toward your spine and lowering your back toward the floor.
Step 3: Hold this position for 5 seconds.
Step 4: Gently rock back, bringing your buttocks as close to your heels as possible. Make sure your arms are stretched out in front of you.
Step 5: Hold this position for 5 seconds.
Step 6: Slowly rise to the starting position. Repeat 10 to 15 times.

modified seated lateral straddle

This exercise stretches the hamstrings, abductors, and extensors of the middle and lower back muscles. To perform this exercise, you must follow these steps:

Step 1: Sit with both legs flat against the floor and stretched out in front of the body. The feet should be far enough apart so that the legs form a “V”.
Step 2: Bend your left leg, lifting your left foot to touch your right knee and letting your left knee come away from your body.
Step 3: Keeping your back straight, bend at the hips and reach toward the toes of your right foot.
Step 4: Slowly round your spine, reach your hands to your right ankle or shin as you lower your head as close to your right knee as possible.
Step 5: Hold for 30 seconds, then relax for 30 seconds. Repeat the operation on the other side.
Step 6: Do 5-6 repetitions.
Summary
Together, lower back stretching and strengthening exercises can help improve lower back strength, stability, and flexibility. By doing so, they can help relieve and prevent lower back pain.

If any of the above exercises worsen your back pain, it is essential to stop doing them immediately and contact a doctor.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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Well Being

6 questions you should ask yourself for a 100% effective diet

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Presse Santé

Your weight loss success largely depends on your willingness to rise to the challenge. If you take the plunge before you’re ready, your weight loss program could fail at the first hurdle.

Knowing that you need to make changes in your life and actually making them are two different things.

Use these questions to assess your readiness to lose weight.

Are you motivated to make long-term changes to your lifestyle?

Successful weight loss depends on making permanent lifestyle changes, such as eating healthy, low-calorie foods and including physical activity in your daily routine. This could represent a significant departure from your current lifestyle.

You may need to revise your diet to eat more whole grains, fruits, and vegetables, for example. It will be important to eat a variety of healthy foods. You’ll also need to find time for physical activity, ideally for at least 30 to 45 minutes, or more, most days of the week.

Find your motivation and focus on it:

Your true motivation is the best guarantee of success, but what is it? To make these changes, ask yourself first why you want to lose weight, all these changes to:

  • have better health,
  • better appearance
  • feel better about yourself
  • better way
  • start a new love story

Have you identified anything in your life that might distract you from your weight loss goal?

If you’re dealing with major life events, such as marital problems, work stress, illness, or financial worries, you may not want to add the challenge of reviewing your eating habits and time spent being physically active. It may be better to wait until the right time to embark on your weight loss program to limit the risk of failure due to external factors that are too heavy.

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Do you have a realistic picture of how much weight you will lose and how fast?

Reaching and maintaining a healthy weight is a lifelong process. Start by making sure your weight loss goal is safe and realistic, such as losing 5 percent of your current weight.

Try to start losing 0.5 to 1 kilogram per week until you reach your goal. This means burning 500 to 1,000 more calories than you consume each day, through diet and exercise.

You could lose weight faster if you change your habits significantly. However, be careful. Radical changes that are not sustainable are unlikely to be effective in the long term.

Have you resolved emotional problems related to your weight?

Emotions and food are often intertwined. Anger, stress, grief, and boredom can trigger emotional eating. If you have a history of disordered eating, losing weight can be even more difficult.

To prepare for challenges, identify emotional issues related to eating.

Do you have support around you?

Any weight loss program can be difficult. You may face moments of temptation or discouragement. Having someone around you to offer encouragement can help. If you don’t have friends or loved ones you can rely on for positive help, consider joining a weight loss support group.

If you want to keep your weight loss efforts to yourself and not tell anyone about it, it will be more difficult. But maybe you’re ready to be responsible to yourself: set up dates with yourself then. With summary about:

  • – regular weigh-ins
  • – monitor your diet
  • – track your physical activity
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Have you really accepted the weight loss challenge?

If you don’t have a positive attitude toward weight loss, you may not be ready. And if you fear what’s to come, you’re more likely to find excuses to veer off course.

Instead, try to take a nice view of your new lifestyle and stay positive. Focus on how good you will feel when you are more active or weigh less. Imagine celebrating all the successes along the way, whether it’s enjoying a new food, completing another workout, or losing your first few pounds.

If you answered yes to most or all of the questions

You are probably ready to make lifestyle changes that will help you lose weight permanently. Get ahead with healthy eating and regular physical activity, starting today!

If you think you need help, see a dietitian or join a reputable weight loss program. If you have a significant amount of weight to lose, you may benefit from follow-up with a therapist or obesity specialist.

If you answer no to more than one of the questions

You may not be ready to embark on a weight loss program right now, and that’s okay. Explore what’s holding you back and face those obstacles.

Consider seeking help from a professional weight loss tracker to help you deal with any roadblocks. Then, reassess your readiness for your weight loss program so you can get off to a great start.

Ready, set, let’s go

If you can’t answer every question with a simple yes or no, but overall you feel positive and confident with your answers, consider starting now.

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You may never have definitive answers in life. Don’t let this rob you of the opportunity to achieve your weight loss goals.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

The 9 benefits of oats

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Presse Santé

There are so many health benefits to enjoying a bowl of oatmeal every morning. Loaded with fiber, protein, and vitamins, rolled oats are a perfect way to start your day. Along with its nutritional content, oats also have amazing cosmetic benefits that you may not be aware of. Keep reading to know more!

Here are 10 reasons to add oatmeal to your routine:

  1. They are full of nutrients.

Rolled oats are a good source of fiber, vitamins, and minerals, including 27% RDA manganese, 7% RDA phosphorus and copper, 10% RDA zinc, 4% RDA iron, 5% RDA magnesium, and vitamin B1. .

  1. They help reduce cholesterol levels.

Oats are often touted as a health food, and for good reason. Not only are they a good source of fiber, but they can also help lower cholesterol levels. The soluble fiber in oats binds cholesterol in the intestine and prevents it from being absorbed into the bloodstream. In addition, oats promote the excretion of bile acids, which are made from cholesterol.

  1. They stabilize blood sugar levels.

Anyone who has ever experienced hypoglycemia knows that it can be a real ordeal. He feels irritable, shaky and generally in a bad mood. Rolled oats are a great way to stabilize your blood sugar and avoid those dreaded lows. The soluble fiber in oats slows the absorption of glucose into the blood, providing a more regular source of energy. Additionally, rolled oats contain nutrients such as magnesium and chromium, which help the body to better process glucose.

  1. They are filling and satisfying.

One of the reasons oats are so filling is because they contain a type of fiber called beta-glucan. This soluble fiber forms a gel-like substance in the stomach. This helps slow down the digestion process. Therefore, oats can help you feel full longer.

  1. They can help you lose weight.

Its high fiber content makes oats a healthy food that promotes weight loss. Fiber helps keep you full longer, which prevents overeating. Plus, oats are a complex carbohydrate, which means they take longer to digest and provide long-lasting energy throughout the morning. Eating oatmeal for breakfast can also help regulate blood sugar and prevent cravings later in the day.

  1. They keep you regular.

The high water content of rolled oats helps keep the intestines hydrated. This helps reduce constipation. Beta-glucan can also help absorb excess water in the intestine, making stool softer and easier to pass.

  1. They protect against heart disease.

Rolled oats have long been considered a heart-healthy food, and for good reason. Studies have shown that rolled oats can help lower cholesterol levels and reduce the risk of heart disease. One of the main nutrients in oats is a type of active ingredient called avenanthramide. This special component helps prevent the body from absorbing cholesterol and also has powerful antioxidant properties. Let’s not forget about our beloved beta-glucan, the soluble fiber that helps lower LDL cholesterol levels.

  1. They are beneficial for your skin and your hair…

Oats are often used in beauty products as they are believed to relieve dry skin and scalp conditions such as dandruff. They are also said to soothe itchiness caused by poison ivy or sumac rashes. In local application, in the form of a mask or compress, oats would relieve the inflammation and redness of eczema or other inflammatory skin conditions.

  1. An infusion of oats can help eliminate acne.

Applied topically, oats can help relieve itching, inflammation, and dryness. Infusion of oats is another way to harness the power of this humble cereal. Made by infusing rolled oats in hot water, oat tea has the same skin-benefiting properties as topical oat products.

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Likewise, an infusion of oats can help detoxify the skin and eliminate acne. Its antioxidant and anti-inflammatory compounds work together to reduce redness, irritation, and breakouts. For best results, drink oatmeal tea daily, then apply a gentle cleanser and moisturizer. With regular use, you should start to see a noticeable improvement in the appearance of your skin.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

How to behave better with your teenager? Here are 8 phrases to ban

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Presse Santé

Teenagers can be a difficult audience. They are in that middle phase of life where they are not quite children, but not quite adults. Therefore, they can be very sensitive and overreact to the slightest thing. Therefore, as a parent, it is important to choose your words carefully when addressing your teen. With that in mind, here are 8 phrases you should avoid saying to your teen:

  1. “You are exactly like your father/mother.”

As teens get older, they try to figure out who they are and their place in the world. They often look to their parents for advice and support, but can sometimes feel that they are being compared to their parents in a negative way. If you find yourself telling your teen “you’re just like your mom or dad,” try not to do it. This statement can make you feel that you are not good enough or that you will never measure up to your parents’ achievements. Instead, focus on praising her unique qualities and strengths. This will help you gain self-confidence and feel good about yourself.

  1. “Don’t be a drama queen. »

Anyone who has been a teenager knows that life can feel like one big drama. From acne to heartbreak, it can feel like the world is constantly conspiring against us. So the last thing a teen needs is to be told they’re overreacting or being melodramatic. This not only invalidates their feelings, but it can also make them feel powerless to control their own emotions. When a teen is feeling overwhelmed, the best thing he can do is offer her support and understanding. And if you’re tempted to tell her, “Don’t be a drama queen,” bite your tongue and think about how you wish you’d been treated at her age.

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Photo credit: Freepik
  1. “I’m not mad, I’m just disappointed. »

When a teenager hears this phrase, it can feel like a stab to the heart. It’s hard enough hearing that a parent or guardian is disappointed in you, but feeling like you’ve let them down can be devastating. Unfortunately, this phrase is all too common and can do more harm than good. On the one hand, it indicates that the interlocutor is more concerned with her own feelings than with those of the adolescent. It also suggests that the adolescent has failed to meet an arbitrary standard and is lacking in some way. Finally, it sends the message that the teen can’t fix things. So think twice. Expressing yourself better or explaining yourself more can do a lot of good.

  1. ” You are punished. »

It is a phrase that no teenager wants to hear. And that is a phrase that parents should never say. Why ? Because punishing a teenager is often ineffective and can have such serious repercussions. When a teenager is grounded, he is often isolated from her friends and forbidden to do what she loves. This can lead to feelings of loneliness, frustration, and resentment. In addition, punishing a teenager causes conflicts between parents and children.

Instead of resorting to punishment, parents should try to find other ways to discipline their teens. For example, setting clear expectations and consequences for misbehavior, or removing privileges like the right to drive or use a cell phone. Punishment should be the last resort, not the first thing that comes to mind when a teen misbehaves.

  1. ” We’ll see. “

If you’re a parent of a teenager, you’ve probably heard the phrase “we’ll see” more often than not. It’s the answer when your teen doesn’t want to do something, whether it’s going to school or taking out the trash. And while “we’ll see” may seem like a harmless way to postpone a decision, it can actually be very damaging.

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Here’s why: This phrase sends the message that your teen’s wants and needs are not a priority. It indicates that her feelings are invalid and her opinions don’t matter. In other words, it’s a way of invalidating your teen’s experiences and postponing her needs indefinitely. The next time you’re tempted to say, “We’ll see,” try something else. For example, you can say “Let me think about it” or “I’m not sure yet.” These responses show that you take your teen’s concerns seriously and are committed to making a decision that works for everyone involved.

  1. “Fine, do what you want. »

When it comes to teenagers, this answer is never the right one. He communicates two things to a teenager: that you don’t care about his opinion and that he is not willing to compromise. The result is likely to be a teen feeling ignored and misunderstood, leading to more conflict later on. Instead, he tries to say something like, “I see you’re passionate about this, and I’m willing to compromise.” This sends the message that you respect their opinion and are willing to work together to find a solution that everyone can enjoy. Ultimately, this is the best way to avoid conflict and build a strong relationship with your teen.

  1. “I don’t care what others do. »

When you’re a teenager, you feel like everyone is watching you and waiting for you to make a mistake. So when someone says “I don’t care what anyone else does,” it can sound like they’re saying “I don’t care what you do.” Although that is not what it means, it can be painful. Teenagers are already under a lot of pressure: from school, from their parents, from their friends. The last thing they need is someone telling them their choices don’t matter. The next time you talk to a teenager, remember that they are just trying to figure things out. He will be patient and understanding, and let him know that he is interested in what he is doing.

  1. “Trust me, I know what I’m talking about. »

We have all been there. We try to give a teenager sage advice, but he won’t listen. So we utter those fateful words: “Trust me, I know what I’m talking about.” “Big mistake. These words are almost certain to trigger an immediate and provocative response.” Oh yeah? Well, you know nothing at all! The problem is that teens are programmed to push back against authority figures. Telling them to trust you will only drive them deeper.

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If you want to be heard, you need to find a way to connect with your teen on their level. Avoid using phrases like “when I was your age” or “you’ll understand when you’re older.” Instead, try to empathize with how they feel and explain things in a way that makes sense to them.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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