Best Exercises to Strengthen Your Back — No Equipment Required

5 Exercises for a Healthy Back

Most people don't exercise their back because it's not something you can see, so something you don't think about. It's usually not until your back is in pain that you take notice. However, pain and most issues can be avoided when you build yourself a strong back. Not to mention, a good back will give your physique a wide and powerful look, along with the illusion of having a smaller waist.

Here are some exercises that are easy on your spine, but helps build a strong back:

THE SUPERMAN     

Lying flat on your stomach, extend your arms out straight in front of you. Begin lifting opposite arm and leg, keeping arms and legs straight as you move. Holding torso and pelvis on the ground, alternate arm and leg, lifting them as high as possible. Hold pose for 5-10 seconds before alternating. Build up to 3 sets of 12-15 reps.

PILLOW BACK EXTENSION

With a twice-folded towel under your hips, lie on your stomach. Placing hands behind your head, slowly lift upper body off of the ground as high as possible. When your upper body is lifted as high as possible, look towards the ceiling, squeezing your glutes and back muscles tight before lifting your legs. Build up to 3 sets of 12-15 reps.

WALL SQUATS

Standing with your back leaning against a wall, position your feet 12 inches in front of your body. Slowly bend both knees 45 degrees, keeping abdominal muscles tight. Hold pose for 5-10 seconds. Return slowly to starting position. Build up to 10-15 reps.

LOWER BACK ROTATION

While lying on your back, bend your knees, placing your feet flat against the floor. Try to keep your shoulders touching the floor, while rolling knees to one side of your body. Hold position for 10 seconds, before returning to beginning pose. Switch to the other side. Repeat 4-6 times, twice daily.

PELVIC TILT

Lying on your back with bent knees, tighten abdominal muscles until the small of your back presses flat against the floor. Hold this position for 5-10 seconds, and then relax your muscles. Begin with 2-3 reps, slowly building up to 10 reps.

Dr Nailah Smith is a Chiropractor at The Full Body Rejuvenation Center in Lithonia, GA.
 

Nutrition: One Size Doesn’t Fit All

With all the dieting trends saturating the market, it’s easy to be confused about nutrition and what it means to the individual. The good news is there is no “one way” on the path to healthy eating. While one person may flourish on a vegetarian or vegan diet, others may feel tired and restless when cutting meat, dairy, and other animal products from the menu. The opposite scenario may also prove true.

The key to understanding personal nutrition is learning to listen to your body. Cutting out or reducing dairy makes sense for someone who experiences digestive upset after consuming milk products, but this doesn’t apply to everyone. Being aware of how certain foods make you feel after eating them is essential. One of the best ways to discover (and remember) this is by keeping a food journal. This is especially helpful for those with existing health problems. Writing down how certain foods make you feel shortly after eating them may clue you in to what your body needs and what it doesn’t need. Be sure to note your mood before and after eating certain foods, as this is helpful in discovering cravings and how they’re related to our moods.

            Certain foods are labeled “good” or “bad”, depending on which diet you choose to follow. Again, what is “good” for one person may prove “bad” for another. It all comes back to personal nutrition. Some foods are less desirable than others across the board, however, such as highly refined foods (sugar, white flour, corn syrup, refined oils, refined grains). These foods have been stripped of their nutritional content for the sake of profits and shelf life. Consuming less refined sugars, oils, grains and caffeine is proven to increase better health in the population, reducing heart disease, diabetes, and obesity.

 The bottom line is this: one size doesn’t fit all when it comes to nutrition. People must discover which

foods work best for them, rather than allowing the food industry or dieting gurus to make their choices for them. Personal discovery and nutritional responsibility will open the door to better health.




Dr Nailah Smith
Full Body Rejuvenation Center
www.fullbodyrejuvenation.com