ACE Lists Top Four Exercises for a Healthy and Strong Back
Research conducted at the University of Waterloo over the last decade, under the direction of Dr. Stuart McGill, an internationally recognized expert in spine function and an ACE-commissioned researcher, has revealed that many back-training practices, including stretching and strength training, actually replicate the loads and motions that cause parts of the low back to become injured.
“Because the back is a very different and complex structure, many of the traditional approaches for training other joints in the body are not appropriate for the back,” said Dr. Cedric Bryant, chief exercise physiologist for the American Council on Exercise. “The goal to a healthy back is to enhance spine stability by grooving motion and muscle activation patterns to prepare for various types of challenges.”
Dr. McGill recommends that the following exercises be performed to spare the spine, improve muscle challenge and increase the motor control system while ensuring spine stability. These are examples of safe and effective exercises but may not be suitable for everyone.
- Cat-Camel - In an all four position, slowly alternate arching and rounding your back. Holding each pose for 8 to 12 seconds.
- Curl-up - Lie flat on your back with one knee flexed. Raise your head and shoulders off the floor, alternate the bent leg midway through each set of repetitions. Pause and then return to the starting position.
- Side Bridge - Lie on your right side bending your knees. Raise your upper body using your right arm to hold you up. Use the torso to lift the hips, being careful not to let the top hip rotate forward. Make sure to bend your elbow directly beneath your shoulder. Place your left hand on your hip. Hold this position for 10 to 15 seconds then repeat on the opposite side.
- Birddog - From an all-four position, extend one leg and the opposite arm so that they are parallel to the floor. Hold this position for seven to eight seconds, and then repeat with the opposite arm and leg.
The February/March 2003 issue of ACE Certified News features a full article on this topic that includes complete descriptions and photographs of these exercises.
The American Council on Exercise (ACE), America’s Authority on Fitness, is a non-profit organization dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective fitness products and instruction. As the nation’s “workout watchdog,” ACE sponsors university-based exercise science research and testing that targets fitness products and trends. ACE sets standards for fitness professionals and is the world’s largest nonprofit fitness certifying organization. For more information on ACE and its programs, call (800) 825-3636 or log onto the ACE Web site at www.acefitness.org.
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