Yoga Stretches for Your Lower Back:

One of the most common areas of pain and discomfort is the lower back.  It is estimated that 31 million Americans experience low back pain at any given time.  Worldwide, back pain is the leading cause of disability, preventing people from going to work and engaging in other physical activities. 

Your back is comprised of bones, joints, ligaments, and muscles.  These 4 components work together to allow movement, stability, and hold your back in proper alignment.  Back injuries can occur when you have poor posture, perform repetitive tasks, or lift heavy objects. Chronic arthritis may also contribute to back pain.

Studies show that physical activity and exercise can reduce back pain. Let’s focus on 4 simple stretching exercises that may reduce back pain and strengthen the muscles in your back. 

Cat/Cow Pose

Using a yoga mat, begin on your hands and knees. Exhale as you round your spine, keeping your head down, into “Cat Posture”. Hold for a few seconds, then inhale as you arch your spine and lift your head up into “Cow Posture”.  Perform both Cat and Cow for 8 repetitions. 

Childs Pose

Using a yoga mat, begin on your hands and knees. Exhale as you lower your hips down to your ankles while reaching your arms forward.  You will feel a stretch in your lower back.  Hold for 20 seconds and repeat for 2 sets. 

Knees to Chest Pose

Using a yoga mat, lay on your back and bring both your knees to your chest. Wrapping your arms around your knees, hold for 20 seconds and perform a total of 2 sets. 

Eagle Pose

Using a yoga mat, lay on your back and bend your right knee up toward your chest then over to your left elbow.  Keep your left leg straight and keep your back and arms on the ground.  Hold for 20 seconds and switch to the other side.  Perform 2 sets on both sides. 

Looking ahead, next month we will cover 4 strength exercises to strengthen the back and hips.

Tips for Exercising During Summer: 

Last summer I remember exercising during an intense Sacramento heat wave.  During my session I noticed that I was sweating more than usual, my warm-up sets felt like my one rep max, and I started getting light headed.  I sat down and tried to catch my breath but the room started spinning.  My friend gave me water and I gradually felt better afterwards.  

Read more below….

During exercise your blood flow increases and generates heat.  As the outside temperature increases your body has to work harder to cool itself off while at the same time keep up with the demands of your exercise.  In my case, since I could not handle both exercise and the heat, I experienced heat exhaustion.  

The most common signs and symptoms of heat exhaustion include: 

• Muscle cramps  
• Profuse sweating
• Fatigue 
• Nausea 
• Headache 

If you experience any of the symptoms above, it is essential that you lower your body temperature and hydrate immediately.  I was lucky enough to have my friend around to help me re-hydrate and cool off.  Other treatment tips are to remove yourself from heat and rest, take a cool shower or bath, or apply external cooling measures such as fans or ice towels.  The neck, forehead, and under your arms are areas that can benefit greatly from cooling. 

Heat exhaustion is preventable with adequate water intake and rest.  However, if not treated, heat exhaustion can lead to heat stroke.   This is when the body rises above 104 degrees Fahrenheit and you lose consciousness.  There have been cases of severe injury to those who suffer heat stroke, which range from professional athletes to older adults.

Heat exhaustion and stroke can be prevented!  Try these tips below: 

• Exercise before or after peak sun hours.  Any time before 10am and after 5pm are recommended.  Reschedule a workout if the temperature is above 100 degrees Fahrenheit ; otherwise, your performance will be affected and you are at greater risk of injury or heat related illnesses. 
• Slow down and pace yourself.  You probably won’t break any personal records as heat can limit exercise intensity.  Listen to your body and see what works best for you. 
• If you have no other choice but to exercise during noon, please acclimate yourself.  Your body can take 14 days to adjust to temperature changes.  Try 10-15 minutes at a time and slowly build up your endurance. 
• Wear lightweight protective clothing and hat.  Apply plenty of sunscreen (UVA/UVB protection and minimum SPF 30 or more) and wear sunglasses.   Lighter colors will help reflect sunlight while darker colors will absorb light, which will increase temperature. 
• Drink extra fluids if you are planning on going out to exercise.  The general recommendation is to drink 24 ounces of fluid before exercise and 8 ounces after.  If you are thirsty then you are most likely already dehydrated. 

Have a fun and safe summer! 

Body Weight Training:

There is a common misconception that a gym membership is required for you to obtain a great workout.  Although special gym equipment can be beneficial to an exercise session, you can still sweat and work hard by utilizing just your bodyweight.   These exercises can be done anywhere, anytime, and have been shown to achieve gains in strength, flexibility and overall health.   Plus, it doesn’t cost a thing!

Below are 4 exercises which will keep you thriving throughout the day. 

Squats

• Stand with your feet shoulder width apart and toes slightly pointed out
• Inhale and push your hips back and bend the knees as if you are sitting in a chair  
• Keep your feet flat on the ground and lower until your thighs are parallel to the ground
• Exhale and stand up tall.  Repeat for 10 repetitions
• Modification Options: Push the hips back and lower to a quarter squat
• Benefits: Squats are also great for toning and strengthening leg muscles

Lunges

• Place your right foot in front and left foot behind you  
• Your front foot should be flat on the ground and your back foot should be on its toes  
• Inhale and lower your back knee to the ground and bend the front knee
• Both knees should form a 90-degree angle  
• Exhale and return to starting position
• Repeat for 10 repetitions and switch to the other side
• Modification Option: Bend the back knee and lower halfway to the ground or using a chair or wall to support you  
• Benefits: Lunges can improve balance and strengthen your lower body

Wall Push Ups

• Stand close to a wall and place your hands wider than shoulder width apart
• Stand up tall and engage the hips and core
• Inhale and slowly lower your body to the wall and bend your elbows
• Exhale and push your body away from the wall and straighten your elbows
• Repeat for 10 repetitions
• Modification Option: A modified push-up is lowering down halfway  
• Benefit: Wall-push-ups develop upper body strength and improve core stability

Planks

• Place your forearms on a chair or ground with your knees bent on the floor
• On an inhale, lift your knees off the ground and engage the core and hips  
• Your body should be in a straight and neutral position from the head to the feet  
• Hold for 20 seconds and slower lower down  
• Modification Option: A modified plank is performing this exercise on your knees  
• Benefits: Planks help strengthen and tone your abdominal and back muscles