Tuesday, February 24, 2009

Strengthen Lower Back And Prolong Playing Career

More than one athlete has problems and injuries to the lower back......80% of the athletes that I take on as clients come with some type of low back problem....it is usually due to inadequate core strength....



Some things you can do to lessen your chances of low back injuries and prolong your playing career:

Isometric Core Exercises: planks, bridges, supermans, cobras

Dynamic Core Exercises: back extensions, standing back extension rope pull-thrus, various medicine ball exercises

Strength Exercises: Squats, good mornings and deadlift. Deadlift (pictured above) is the best exercise to increase muscle thickness in your lower back.

Flexibility Tests: You need to take these flexibility test:

The sit and reach test measures the flexibility of the lower back and hamstrings.

The trunk rotation test measures trunk (torso) and shoulder flexibility.

Dynamic Flexibility: medicine ball side toss and standing trunk twists (with resistance also)

Protect and strengthen your lower back.....you won't be sorry!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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