The Bird Dog Exercise | Brighton CHiropractor Matt Bateman shows you some of the best exercises to strengthen the low back and buttock muscles which help stabilise the low back
This Exercise , similar to gluteal bridges and curl up exercises can stabilise the low back and prevent low back injuries occuring
Prone Shoudler arcs can help strengthen upper back muscles which hold your shoulders in better posture.
By lifintg a dowl or light pole up off the floor and moving the shoulder can help strengthen the muscles between the spine and shoulder blade
Shoulders and shoulder blades which are relaxed and sit back and down instead of hunched up and slouched forward are better for your posture. Good posture can prevent neck pain, shoulder pain and headaches in the future.
For further hints and tips on postural care and general healthy living go to http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/
Suspension Training Mountain Climbers are a great exercise to strengthen the abdominals and low back muscles.
This is an advanced exercise which is only appropiate if you have done other core stability exercises all in pain free practice and need a progression of further exercises.
A great exercise using your own body weight and a dynamic exercise which uses core stability during movement.
Side Plank Rotation Exercise demonstrated by Brighton Chiropractor Matt Bateman. The side plank exercise is a great exercise to help stabilise the core while moving dynamically. It will strengthen the abdominals, gluteal and low back muscles which can prevent epsisodes of back pain and improve performance in other activities.
This is a good alternative to a normal plank as the movement is more realistic to everyday activities where we move twist and lift our body weight as opposed to holding a stiff rigid posture.
Please complete within pain free range of motion and stop if any back issues or pain occurs.
The Cat Camel Exercise is a great low back pain exercise for mobilising and improving the flexibility of the mid-low back and pelvis. This exercise shows how to mobilise the back without placing too much stress over the low back joints.
Complete the exercise when you are looking recover from an episode of back pain or preventing back pain occuring in the future.
Glute bridges are an exercise that can strengthen your core muscle groups including glutes and low back muscles as well as stabilising your hamstrings.
The exercise can be progressed by doing on single leg as shown to isolate on gluteal group. This reproduces situations such as when you are standing on one leg when walking and running.
You should look to complete 3-5 sets of 8-12 reps daily during a rehabilitation phase post injury or 3 times per week when simplky strengthening.
For further exercises please go through to http://ccbrighton.co.uk/videos-exercises-back-pain-neck-pain-sports-injuries/
Glute strengthening exercises from Brighton Chiropractor include simple hip extensions and abduction exericses.
Glute strengthening can help stabilise the pelvic and low back joints, they can help develop power when running and lifting as well as helping the hip stay stable to allow proper alignment of the knee and ankle.
Proper gluteal stability can help prevent low bacck pain, hip pain and knee or ankle pain. Hence they are incredibly important for everybody not simply those practicing sport.
Practice these simple glute exercises which can be done either in the gym or at home with theraband as demonstrated in the video attached.
If you have any pains or issues either doing these exercises or in your everyday activities then please feel free to contact us on 01273 933170 or info@ccbrighton.co.uk
Enjoy
Hip Flexibility Stretches can effect your chances of developing low back pain. Brighton Chiropractor Matt Bateman helps explain how to improve your hip flexibility with two simple stretches.
These stretches help you improve your hip flexion which is important when bending forward and squatting. But also hip extension which is very important when walking to prevent over arching in the low back and pelvis.
Brighton Chiropractor Matt Bateman explains two fantastic stretches that can help you improve your flexibility. If these have been prescribed to you then watch the form careully and do not complete if painfull at all.If either cause back pain or leg pain then consult the clinic and book in for a free consultation TODAY ON 01273 933170
This week I watched a patient pick up their handbag after a treatment with bad form. She then asked me to show her the best way to pick up light objects. So this week we will be looking at The Golfer’s Lift. Last week we discussed the need for proper lifting in the best ways to squat. In the video http://ccbrighton.co.uk/best-ways-to-squat/ we showed you how to use the hip hinge to squat down properly with strength. However this week is a slightly more difficult lift but used for every items to pick up quickly and easily.
The Golfers Lift
This uses the legs to counter balance the upper body when bending forwards. The golfers lift can prevent the joints in the low back from spraining and the muscles from straining. When we lift badly we can cause injury. However when we lift properly we prevent the risk of injury. In practice we see patients commonly say “I was imply bending over to pick up my bag and my back went” this is normally due to repetitive bad lifting habits which eventually cause tissue injury.
This is designed to be used to pick up light objects. You need good core stability to practice the lift safely however if you practice at home with light objects while concentrating on your form then the movement pattern will improve.
Prevention of back pain
Proper lifting can prevent back pain however maintenance care and chiropractic adjustments can also prevent the low back from injuring. If you have had pain and these problems keep re-occuring then make contact with us and book in for a free consultation with a qualified Chiropractor to examine the problem today through our request an appointment page http://ccbrighton.co.uk/
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Best ways to squat – Core Chiropractic advice on lifting
People experience back pain when they are lifting badly without good form. This is due to improper loading of the spine and in so doing we can strain muscles and sprain joints. Poor squatting techniques and bad lifting can all of a sudden cause back pain. This is why in practice we see many people to explain that “I was only bending to pick up my bag and my back went”
However the best ways to squat help you decrease the chances of causing back pain. If we can learn how to squat and bend properly without putting our back under pressure then we decrease to chances of causing tissue damage. The more we practice best ways to squat then the quicker it becomes natural and habitual.
In the words of Marcus Gladwell the start of your 10,000hours starts here. By practicing this form consciously when lifting in the gym or simple tasks makes the movement pattern then habit. When something is habit you will still do it at a subconscious level. So when the kids are screaming and you need to pull the clothes out of the drier you will still squat properly.
Learn the patterns of moving your hips backwards during the best ways to squat and protect your back for the future.
Hip Hinging
This simple video illustrates the ease of preforming a hip hinge when lifting. There are many other techniques when lifting including the golfers lift as seen below.
Check out our advice on the golfers lift on http://ccbrighton.co.uk/how-to-lift-properly-using-the-golfers-lift/
Keep your eyes out for future videos in our library on core stabilisation techniques and exercises to help maintain a good base for strong lifting.
Further Advice
If you are currently suffering with a problem then don’t simply try to work through it. Visit Core Chiropractic and have any injury assessed diagnosed and a treatment plan set out for you.