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chitown

After reading about Memock's back injury, I wanted to share with all of you a way to help prevent a back problem. A group of muscles in the body that most people never work out called the spinal erectors may be the most important muscles in the body.

The spinal erectors hold the body upright in a healthy posture and support the spinal column. Their function is to extend the spine as well as provide support for it.
Exercises that work the spinal erectors include hyperextensions, deadlifts and good mornings.

Many people completely ignore their lower back because it is not particularly noticeable. This is a dangerous practice that will eventually lead to injury. Make sure you strengthen your lower back so that you can support your body and handle more weight with other exercises.Most professional body builders neglect this muscle group.


The spinal erectors are the slowest recovering muscle on the body. This is because their main function is to hold the body upright, and when worked through a full range of motion, they can get unbelievable sore and may need up to 100 hours to fully recover.

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It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

MeMock

What the heck are these? "hyperextensions, deadlifts and good mornings."

I say Good morning to my wife every day, does that count?

chitown

coming up with some pics shortly

chitown

Deadlifts

chitown

Hyper extensions

DrivingForce

good advice Chi and though much hated, some good old sit ups done properly will help aid the back in it's supporting function too..along with a more comfortable and supportive computer chair..

as your stomach relaxes during rest it has a tendency to pull on the lower back muscles especially true when sleeping on your side for example and this cause more strain when your back should be at rest.. Stronger stomach muscles will have the effect of reducing that sagging and back strain by supporting your stomach weight more while your resting..

oh!! and stretching!! there is no substitute for stretching regularly..I've been athletic my entire life and have had minimal serious injuries and it ain't from not trying either, I'm certain it is from properly stretching on a regular basis...

chitown

Good mornings

MeMock

I was hoping they were something you could do without equipment.

Gerbil

Strenuous shagging is good exercise for these as well. I highly recommend it.

MeMock

I will have to get healthy again before that will happen.

DrivingForce

you can Memock, you just have to be creative, use bags of rice tied to a broom handle for example and you can regulate the weight by weighing them obviously.. You need to start out slowly and light first anyway if you haven't been doing them before and given your condition so it will be some time before you'd have to have equipment..

Also you can do wonders with a long, relatively thick bungee cord and stepping on it or wrapping it around things for leverage..

Camel Toe

This is the one that has always done me right. There a gym fixture called the Roman Chair. About the same. You make them up out of household furniture too.

hooter

Any advice on avoiding and curing rotator cuff injuries chitown?

I think its the front lateral lifts, but can't be sure.

Couldn't put a bottle of water to my mouth yesterday.

Plan B

That's something I found out the hard way. I did stiff-leg deadlifts one day and started on a set of deadlifts the following day. Only got one rep and my lower back muscles got wrenched. 1 month later and I started back doing stiff-leg deadlifts with an empty bar. Never more than once a week now.

Fabian

Glad I am doing hyper extensions. Now I know why.

Rural Surin

Ever notice why Asians rarely have back/spinal problems....??

spiff

That's the kind of lifting I learned not to do in real life. Maybe a good exercise for a trained and toned weightlifter, otherwise a classic for damaging one's back.

Don't attempt any of this before consulting your doc, MeMock.

Muadib

Easy does it guys... I screwed my back by doing hyper-extensions...

Start slow, don't use too much weight and work up to a comfortable regime 2 - 3 times a week... It can really help if you don't overdo it...