1) While at the beach you can picking up sand dollars and sea shells this will work your lower back, hamstrings, and quadriceps. Remember to bend from your knees.
2) The best possible exercise to perform at the beach,is swimming. No other exercise works every muscle in the body, builds strength, aerobic capacity and flexibility. Even a swim of a modest distance of a ¼ of a mile can provide a good workout.
3) Take a body boarding lesson and experience the ultimate legs and buns workout or a surfing lesson and experience upper- and lower-body conditioning.
4) Throwing a Frisbee works your upper back and arm muscles and can provide good cardiovascular conditioning, if you have to run to catch it.
5) Sand adds resistance to each activity and increases your calorie expenditure, the number of calories you burn.
6) Walking along the beach shore is great exercise, and you can walk near the water challenging yourself not to get your feet wet by the waves white water.
7) Choose beach games like paddle ball, keep-away, tag, or volleyball to get your heart rate going, going and going
8) Shoveling sand to make a river wave, sand castle or a moat can be great exercise.
9) Perform gentle yoga poses on your beach towel to stretch and lengthen your body.
10) Walk or run in the water for a great low-impact workout.
And even if you don't surf, there are countless activities you can
do at the beach that will provide you with health benefits,
though they won't seem like exercise at all.
Enjoy the beach and get a great workout while enjoying the fresh air,
sounds of the ocean, and the sand under your feet.
Hawaii has the most beautifull beaches in the world for Personal Training Workouts
Explore the new way to get fit and healthy !
the way to prevent injuries before they occur, to loose weight and keep it off, and rehabilitate the mind and body at any age! "Your goal is my goal and I always reach my goals"
Choose the most convenient training location for you.
Start your routine with a cat-camel motion exercise (spine flexion-extension cycles) to reduce the spine internal resistance and disc friction. This should be a slow movement at each lumbar level not a stretch.
The emphasis is on the spine motion rather than "pushing" at the end ranges of motion and extension. Five to eight cycles should be sufficient to reduce most friction in the spine and lower-back stresses.
2) Arm opposite leg raise or Bird-Dog
In a "Quadrupled" position this exercise consists of leg extensions enhancing the Erector spine the two long muscles of the back to be healthy. In general, these isometric holds should last no longer than seven to eight seconds.
Take time to inhale and exhale oxygen in to the torso muscles at each contraction and support your hand straight out over your head. I recommend you build endurance with increased repetitions rather than extending the "hold time".
3) Curl-up
Follow this exercise by a Curl-up an anterior abdominal exercise. The hands or a rolled towel are placed under the lumber spine to preserve a neutral spine posture.
One knee is flexed but the other leg is straight to look the pelvis lumbar spine and minimize the loss of a neutral lumbar posture. Alternate the bent leg (right to left) midway through the repetitions.
4) Floor Bridge
While the muscles of the legs (i.e., Hamstrings, gluteus maximums and gluteus medius) do must of the work, when squatting, the lower back plays a mayor role in controlling the push of gravity against the body.
The hands should be placed down, with your head and shoulders relaxed on the floor. The feet should also be on the floor shoulder with apart. Begin by lifting the hips off the floor until your hips are fully stretched, pause (for about 2 seconds) when you get to the top and begin to descend slowly (about 3 seconds) each vertebrate back down until the lower-back touches the floor.
5) Side Bridge
The lateral muscles of the torso (i.e., Transverse abdominis, and abdominal oblique) are important for optimal stability, and are targeted with the side bridge exercise.
The beginner level of this exercise involves bridging the torso between the elbow and the knees. Once this is mastered and tolerated, the challenge is increased by bridging using the elbow and the feet.
It is important when performing the side bridge exercise to maintain a neutral neck and spine position and not let the hips rotate forward.
As a fitness professional I have trained many clients, who have found in personal training, the solution to their low-back problems.
How to deal with lower-back Pains
Even if you do lots of core exercises, you can be fine one night and the next morning while its still cold you wake up and shortly after rising from bed you perform full range spine motion while under load and Aaahhhhhhuchhh!, one side of your back hurts.
The number one disability for people under age 45 is lower back injuries, including sprains and strains. It is estimated that 80% of the population will experience an episode of lower back pain.
A top priority for all employers is reducing the rates of back injuries which translates into millions of lost work days every year and cost billions for medical care.
Lower-back problems are often associated with an imbalance of strength and flexibility of the lower back and abdominal muscle groups. Poor flexibility in the hamstrings and the hips also has been linked to lower back pain.
There are also four common causes that have been identified with the cause of back pains:
It is widely believed that stretching the back and increasing the range of motion is beneficial and reduces back problems. It is better to stretch moving like the activity you're about to perform to increase range of motion.
First, strength has little association with lower back health. In fact many people hurt their backs in an attempt to increase strength.
Second, many training approaches that are used at joints such as the knee, hip, and shoulder are mistakenly applied to the back.
All muscles work together to perform movement. Some muscles get contracted first to perform a movement and others later to finish. Almost 90% of the time the muscles of the trunk including the lower back are recruited first.
Studies show that the muscles of the lower back and "core" help stabilize most movement in the body. Basic movements such as push and pull as well as lunging and squatting are started by a contraction of the torso, also known as the "core" or trunk.
If you take only 5 minutes of your day, the following exercises will keep your spine safe from injuries. These exercises will also enhance the muscle awareness of challenge and improve your control to ensure that spine stability is maintain in all other life and sports activities.
Keep in mind that these are only examples of well-designed lower back exercises to challenge the muscles of the torso and may not be for everyone. The initial challenge may or may not be appropriate for every one, also the grade of progression is not the same for every individual.
I' know I said this before but I will say it again,... I truly believe that EXERCISE IS MEDICINE
While there is a common belief that personal training sessions should be performed at least three times per week, it appears that lower back exercises have the most beneficial effect when performed daily. Feel free to sing up for the W.P.T News Letter where I will be sending you more info and articles on this topic.
increase your Lower Back Health with my TIPS on
flexibility.
You can also Begin a core strength program trying my ORIGINAL AND FUNCTIONALstability ball exercises.
Caution must be taken in to consideration when training the muscles of the lower back. I can always give you fast solutions for tight muscle and I invite you to my personal practice on the "Yoga Ball" also,
Caution must be taken in to consideration when training the muscles of the lower back. I can always give you fast solutions for tight muscle and I invite you to my personal practice on the "Yoga Ball" also,
