Simple preliminary Low Back Pain exercise

Ankle Pumps:

• Lie on your back.
• shift ankles up and down. Repeat 10 times. 

Heel Slides :

• Lie on your back. 
• slowly bend and flatten knee. 
• do again 10 times
   

Wall Squats :

• Stand with back leaning touching wall. 
• Walk feet 12 inches in front of body.
• Keep abdominal muscle tight while slowly bending both knees 45 degrees. 
• grip 5 seconds and Slowly return to standing position.
• do again 10 times.

Heel Raises :

• Stand with weight flat on both feet.
• slowly lift heels up and down. 

Lying on Floor :

• Recline on your back with knees bent and calves resting on ball. 
• Slowly raise arm over head and lower arm, alternating right and left sides. 
• Slowly make straight one knee and relax, alternating right and left sides.
• Slowly make straight one knee and raise opposite arm over head. Alternate opposite arms and legs.
    
  

Sitting on Ball :

• Sit on ball with hips and knees bent 90°and feet active on floor.
• Slowly raise arm over head and lower arm, alternating right and left sides. 
• Slowly raise and lower heel, blinking right and left sides.
• Slowly raise one heel and raise opposite arm over head. 
• Alternate opposite arm and heel. Marching Slowly raise one foot 2 inches from floor, alternating right and left sides.   

Fitness Products

It is the time to get back to fitness class

September is a correct time to get in shape, and there are lots of fun ways to do just that,

 

 

So may be it's time for you to go back to class, too. Fitness class, that is. Like many other things, diversity is the spice of life, says East Bank Club personal trainer Noby Takaki.
"When you do it over a period of time, everything can get boring," she says. "Variety helps to keep you motivated." This fall, the East Bank Club will begin to proffer private and semi-private sessions in TRX suspension training ($18-$37; 500 N. Kingsbury; 312-527-5800; eastbankclub.com).
"I have a client who has Parkinson's disease who uses it and loves it," she says. "An normal person can do this. As long as you can walk down the street without falling over, you can work out among TRX". she says, "I started out in one of the aerobic studios and now teach the class in the basketball court”. The goal of Zumba is to give a high-energy and fun workout utilizing salsa, merengue and flamenco to target every major muscle group in the body.
Guerrero says that while Zumba is available to anyone who has a love of both music and dance, she's glad a workout targets the Latino community. "You just require to look at the numbers to realize that the Latino community is becoming more inactive and developing chronic illnesses tied to weight," she says. "Zumba gets people moving."