Thursday, June 30, 2011

Great NYT article about Protecting your Back

If you have time check out this article its primarily from recommendations published in the medical journal "Osteoporosis International", but if you have to run here is a quick summary.

1. Posture: Lift your breastbone, and keep your head erect and shoulders back, all the while gently tightening abdominal muscles and maintaining a small hollow in your lower back.
2.When sitting for long periods, place a rolled towel or small pillow at the small of your back. Walk with your chin in and head upright.
3. Learn to bend over safely from the hips and knees, not the waist. Start with your feet shoulder-width apart and keep your back straight. Do not twist; turn to face the object you wish to reach before you bend.
Don't Do:
1.Stomach crunches
2 Toe touches
3.Any exercise or activity that involves twisting the spine or bending forward from the waist with straight legs

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