Упражнения на фитболе для спины при грыже: Фитбол при грыже позвоночника (упражнения на мяче): при поясничной

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Глава Института лечения суставов: «Вы будете поражены, насколько просто можно вылечить суставы принимая каждый день…

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Грыжа межпозвоночного диска и спорт – совместимы ли эти понятия? Занятия спортом в ряде случаев становятся причиной межпозвонковой грыжи, но в тоже время некоторые их виды являются основой базисной терапии заболевания.

Противопоказанные виды спорта при межпозвонковой грыже

Любые чрезмерные нагрузки на позвоночник являются провоцирующими факторами для развития грыж. Особенно опасны в этом плане упражнения, сопровождающиеся осевой нагрузкой на позвоночник — это когда вектор силы направлен от головы к тазу, поэтому сразу исключаются следующие виды спорта:

1. Тяжелая атлетика. Особенно жимы штанги (становая тяга) или гантелей стоя или из положения сидя, в том числе и гиревой спорт;
2. Некоторые виды легкой атлетики – прыжки в длину и в высоту;
3. Активные виды спорта, связанные с бегом или длительным вертикальным положением – футбол, волейбол, баскетбол, лыжный спорт;
4. Бодибилдинг;
5. Марафонская ходьба.

Чем можно заниматься для укрепления мышц спины?

Не стоит расстраиваться, если вы являетесь поклонником спорта – есть несколько систем спортивных упражнений, занятия которыми не только не навредят вашему позвоночнику, но и позволят укрепить его, что является одним из методов лечения и профилактики межпозвоночной грыжи.

Названная по имени основателя, данная система физических упражнений достаточно эффективна и безопасна при заболеваниях позвоночника. В основу положен принцип тренировки мышц спины для укрепления мышечного корсета и поддержки позвоночника. Условно пилатес делится на три группы:

1. Тренировки на полу – лежа или сидя;
2. Пилатес с использованием спортивного инвентаря;
3. Упражнения на спортивных тренажерах. Тренажеры для пилатеса не имеют жесткой фиксации, в результате на них неплохо развивается равновесие и укрепляются мелкие мышцы спины.

В ходе занятий пилатесом человек учится правильно распределять нагрузку на все группы мышц, разгружая позвоночник. Параллельно происходит укрепление глубоких мышц, чем устраняется гипермобильность позвонков – одна из причин протрузии. «Мягкие» нагрузки при пилатесе позволяют снять мышечные спазмы, ответственные за обострение заболевания. Это, в свою очередь, ведет к улучшению трофики околопозвоночных тканей и усилению регенерации.

• Аквааэробика и плавание.

Плавание в совокупности с другими занятиями в бассейне, обладает самым положительным действием при грыжах межпозвоночных дисков.

1. Во-первых, погруженное в воду тело значительно теряет в весе (закон Архимеда), что резко снижает осевую нагру

90000 Exercises for Core, Lower Body, and More 90001 90002 We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. 90003 90002 What’s the deal with those big bouncy balls taking up space around the gym? Stability balls — also called exercise balls, balance balls, Swiss balls, or fitness balls — are more than just fun to sit and bounce on; they’re a great way to improve strength, cardio endurance, and balance.90003 90002 By tackling basic moves on an unstable surface, your muscles may get more bang for their buck. A 2007 study found that doing crunches on a stability ball could not only train the abs but also significantly increase muscle activity. 90007 Sternlicht E, et al. (2007). Electromyographic comparison of a stability ball crunch with a traditional crunch. https://www.ncbi.nlm.nih.gov/pubmed/17530978 90008 90003 90002 A 2006 study showed that stability balls are also great for getting back into shape after an injury because they can reduce muscle and spinal strain for certain movements.90007 Drake JDM, et al. (2006). Do exercise balls provide a training advantage for trunk extensor exercises? A biomechanical evaluation. DOI: 10.1016 / j.jmpt.2006.04.011 90008 90003 90002 While newer research is sparse (maybe researchers are too busy bouncing around), a 2013 study found that stability ball exercises were effective for those with lower back pain. 90007 Chung S, et al. (2013). Effects of stabilization exercise using a ball on mutifidus cross-sectional area in patients with chronic low back pain.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772599/ 90008 90003 90002 And a 2014 study found that older adults could significantly improve muscle activity in the back, abs, and glutes by working with a stability ball for 20 minutes five times a week for two months. 90007 Seong GK, et al. (2014 року). The effect of trunk stabilization exercises with a Swiss ball on core muscle activation in the elderly. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4175260/ 90008 90003 90002 To get the most from a bouncy fitness routine, make sure to choose the correct size stability ball.Most balls come in three diameters based on the user’s height, though some come in four or five. 90003 90024 90025 People between 5 feet and 5 feet, 5 inches tall should chose a 55-centimeter ball. 90026 90025 People between 5 feet, 6 inches and 5 feet, 11 inches should grab a 65-centimer ball. 90026 90025 Tall drinks of water between 6 feet and 6 feet, 3 inches should work with a 75-centimeter ball. 90026 90031 90002 Recommended height ranges vary a bit among stability ball manufacturers, but here’s a good rule of thumb: Sit on the ball and check out your hips and knees.If they’re at right angles with the floor, you’re good to go. 90003 90002 Note: Some of the moves below use a larger- or smaller-than-normal ball. For most exercises, though, it’s best to have the correct-size equipment. 90003 90002 Your reps and sets will depend on your fitness level. For most of these exercises, we recommend doing 3-5 sets of 10-20 reps. 90003 90002 After a few workouts, try bumping up the reps to really test that strength. Ready to go? These moves take the stability ball way beyond the basic crunch.90003 90040 1. V-sit with ball 90041 90002 V is for victory … in the killer abs department, that is. Lie faceup on the floor with ankles resting on top of the stability ball. With arms pointing toward feet, roll your torso up so your body forms a V with hips on the floor. 90003 90002 Hold for five counts (long enough for a serious case of the ab-shakes). Slowly roll back down to the floor. Repeat for 6-10 reps. 90003 90040 2. Ball jog 90041 90002 Get your heart pumping and release that inner child all at once.For this blood-pumping move, sit tall on the ball with abs engaged and feet firmly on the floor. 90003 90002 Lift knees up and down to bounce as high as possible on the ball. Try bouncing for 2-5 minutes to keep your heart rate up mid-workout (or try it as a fun warmup). 90003 90040 3. Handoff 90041 90002 Work those abs with this tough move. Lie faceup on the floor with arms and legs extended. Grab the ball overhead with both hands. 90003 90002 In one smooth motion, lift arms and legs, transferring the ball from hands to feet, in between your ankles to be exact.90003 90002 At this point, only your hips and butt should be touching the floor. Lower your arms and legs to the floor with the ball between your ankles. Stay strong with correct form for 6-10 reps. 90003 90040 4. Knee tuck 90041 90002 Start in a push-up position with toes resting on the ball and straight arms, keeping hands on the floor under shoulders. Bring knees toward chest until knees are directly under hips. Extend knees back to push-up position and repeat for 10-15 kick-butt reps. 90003 90040 5.Hanging knee raise 90041 90002 Use this move to crunch those hard-to-find lower abs. Place the ball in front of a weight bench or another sturdy piece of furniture. Lie back on the ball, with shoulders and back touching the surface. 90003 90002 Grab the weight bench with your hands and keep legs pressed tightly together. Flex abs and bring knees toward chest, using arms for stability. Bring those abs out of hiding with 10-15 reps. 90003 90002 90071 Tip 90072: For a more advanced move, try holding a free weight.90003 90040 6. Ski step 90041 90002 Wondering where the obliques come in? Try this Alpine-influenced move to work the sides of your abs. Sit tall on the stability ball with feet together. In one smooth motion, swing feet to the right and arms to the left. 90003 90002 Do not be afraid to get into this move — the higher the enthusiasm, the better the workout. Bring arms and legs back to center and repeat for 12-15 reps, alternating sides. 90003 90040 7. Side squat 90041 90002 Finish up an ab-tastic routine with a bit of a stretch.Stand with legs shoulder-width apart, grasping the ball overhead with both hands. 90003 90002 Keeping back straight and abs engaged, bend down and bring the ball to the outside of your left foot. Lift the ball again and repeat on the right side. Stay strong and limber for 10-15 reps. 90003 90040 8. Overhead ball squat 90041 90002 For this one, complete a traditional squat while holding the stability ball with arms extended overhead. Adding weight while keeping your torso in an upright position engages your shoulders and deltoid muscles.Go for 10-15 reps of this bad boy. 90003 90040 9. Wall squat 90041 90002 Put those quads to work with this power move. Stand about 3 feet from a wall with feet shoulder-width apart and back to the wall. 90003 90002 Place the ball between your lower back and the wall. Squat slowly until legs form 90-degree angles at knees. Use the ball to support your back as it rolls from your lower back to your shoulder blades. Slowly stand up again. Repeat for 10-15 reps. 90003 90040 10. Standing ball squeeze 90041 90002 If you’re easily embarrassed, try this move at home.It may look funny, but it seriously works your hips, lower back, and inner thighs. 90003 90002 Stand upright and place the ball between your legs, so the center is about even with your knees; it should not be touching the floor. 90003 90002 Squat until knees form 90-degree angles, squeezing the ball to stay balanced. Hold the position as long as possible, working up to 30-45 seconds per set. 90003 90002 For this move, consider using a ball that’s not the perfect fit. A larger ball makes this move more difficult, while a smaller ball is a little easier on your thighs.90003 90002 90071 Tip: 90072 If you’re a beginner, you can also use a chair or wall for help with balance. 90003 90040 11. Hamstring curl 90041 90002 Lie on the floor with arms extended perpendicular to the torso and lower calves and heels on the ball. Engaging glutes and abs, lift hips up from the floor. Use your outstretched arms for stability — you’ll feel a bit wobbly, but that’s OK. 90003 90002 Exhale and slowly bring knees in toward hips, so feet are resting flat on top of the ball.Pause for a few seconds in this position and then inhale, straightening legs again. 90003 90002 Keep those hips up the whole time to get maximum gluteus maximus benefits. Aim for 10-12 reps of this total-body move. 90003 90040 12. Squat and reach 90041 90002 Get the blood flowing with a slow-and-steady squat. Plus, it works your arms and abs as well as your legs. 90003 90002 Hold the ball with straight arms so it’s about level with your face. Squat, bringing the ball all the way to the left side, just above your left foot.Hang tight in this position for three slow breaths, then untwist your torso and return to standing before repeating on the other side. 90003 90002 For the best results, keep your butt down in the squats and hold arms straight out in front of torso. Try 10-15 reps of this twisty move to get your arms, core, and legs in tip-top shape. 90003 90040 13. Ball lunge 90041 90002 Ready for the balance big leagues? While standing, place the ball behind you and put one foot top-down on the top of the ball.Step your other foot out about 6 inches and bend both knees in a deep lunge. 90003 90002 Make sure knee of front foot does not go past toes. This advanced move will test stability as well as strength, so shoot for 8-10 reps on each side, or as many as you can do with proper form. 90003 90002 90071 Tip: 90072 A chair or railing can provide extra support. 90003 90040 14. Reverse extension 90041 90002 Last but certainly not least in this sequence, time to work that booty. Start with your chest on the ball, with fingertips and toes resting on the floor.Roll forward so hands are under shoulders and hips are directly touching the ball. 90003 90002 With feet together and core engaged, lift legs straight from the floor until they are in line with torso. Hold for a beat, and then repeat. Try for 12-15 reps before heading back to solid ground. 90003 90040 15. Balance push-up 90041 90002 These is not your mama’s push-ups! Take this basic bodyweight move to the next level with a stability ball. 90003 90002 Lie facedown on the ball with hands and feet touching the floor and stomach on top of the ball.Walk hands out until shins are resting on the ball and torso is in a flat push-up position. 90003 90002 Lower torso toward the floor until upper arms are parallel to the floor. Return to the «up» push-up position and continue for 8-10 reps — or more, if you can hang. 90003 90040 16. Standing plank 90041 90002 Pump up the intensity of a standard plank with this move. Using a wobbly stability ball gives your shoulders and arms an extra-tough workout. 90003 90002 With one leg extended behind you, rest elbows and forearms on the ball.Step other leg back so feet are together. Hold the position as long as possible, working up to 30 seconds per set. 90003 90002 90071 Tip 90072: For a really tough challenge, try this move with straight arms. 90003 90040 17. Roll out 90041 90002 This multitasking move works your arms and core — score! Kneel behind the ball, with palms down on top. Slowly use your hands to push the ball forward until triceps are resting on top of the ball. 90003 90002 Your legs will be nearly all the way extended, with knees on the floor.Remember: A tight core will keep your body moving straight ahead. Concentrate on maintaining the proper form for 10 reps straight. 90003 90002 90071 Tip: 90072 Feeling pressure on your knees? Place a towel or yoga mat under them for a little extra TLC. 90003 90040 18. Back extension 90041 90002 You can do it — put your back into it! Start with stomach and hips on the ball, legs extended straight behind, toes resting on the floor. 90003 90002 Hold on to the ball with your hands for balance.Raise your chest high, like a Cobra Pose or Upward-Facing Dog in yoga. Bring hands to back of head. Hold for a beat or two, then return to a relaxed position. Repeat for 12-15 reps. 90003 90002 90071 Tip: 90072 If this position is difficult to maintain due to slippery shoes, try placing your feet against a wall. 90003 90040 19. Triceps dip 90041 90002 Get stronger tris with this adapted dip exercise. Sit on the ball with legs forming 90-degree angles and feet hip-width apart. Place hands on either side of hips and slowly scoot hips forward so they’re a few inches in front of the ball.90003 90002 At this point, your heels are on the floor and your hands are on the ball supporting the rest of your body. Use triceps to lower arms down a few inches, then return to the starting position. Keep back straight and abs engaged for 10-15 reps. 90003 90040 20. Pike 90041 90002 Been there, done that? This super-advanced move will have even fitness buffs sweating. Start in push-up position (as in No. 15), but with toes resting on top of the ball instead of shins. 90003 90002 With straight legs, use abs to pull toes toward chest.When this move is done properly, your torso will be in a push-up position with your back straight (no arching or sagging) and legs angling down toward the ball. This move is not for the faint of heart, so give it a shot for 5-8 reps. 90003 90002 Want your very own stability ball? Here are some great exercise balls to do these moves at home. 90003 90024 90025 90196 GoFit Professional Stability Ball 90197: A nubbly blue surface will keep this basic ball from getting slippery during a sweaty workout.Plus, it has exercises printed on the surface of the ball. 90026 90025 90196 SPRI Elite Xercise Balance Ball 90197: This weighted ball comes with plastic pellets that can be poured into the ball for a more challenging workout. Prying the plug off was tricky, but once we inflated it, the ball was much thicker and sturdier than a regular stability ball. 90026 90025 90196 TKO Fitness Ball 90197: This ball is made of special Anti-Burst Material, so feel free to use it wherever. These are great to use as office chairs as well.90026 90025 90196 Gaiam Eco Total Body Balance Ball Kit 90197: This ball has the perfect amount of give, plus grippy bumps around the sides to prevent slipping. 90026 90025 90196 URBNFit Exercise Ball 90197: This ball comes in all kinds of fun colors and includes a workout guide and pump. 90026 90025 90196 Trideer Exercise Ball 90197: We’re fans of this ball because of its solid reviews. The 12-month warranty is nice, too. 90026 90031 90002 Whether at home, at the office, or in the gym, your workout options with stability balls are basically endless — not to mention super convenient.90003 90002 Thanks to the added challenge they provide, even the most basic moves like 90196 squats 90197, 90196 push-ups 90197, and 90196 planks 90197 will leave you feeling stronger, a bit shaky, and oh-so-satisfied. 90003.90000 Exercises for Lower Back: To Strengthen 90001 90002 Our bodies function at their best when muscles work in sync with one another. 90003 90002 Weak muscles, especially those in your core and pelvis, can sometimes lead to back pain or injury. 90003 90002 Low back pain can interfere with your daily activities. Research has shown that strengthening exercises can be beneficial in treating low back pain. 90003 90002 Living a healthy lifestyle is the best way to prevent low back pain. Minimizing weight gain, building strength, and avoiding risky activities will help minimize low back pain as you age.90003 90002 In the United States, low back pain is the fifth most common reason people visit the doctor. 90003 90002 More than 85 percent of these visits are for nonspecific low back pain, or pain that’s not caused by a disease or spinal abnormality. 90003 90002 Nonspecific back pain can be caused by: 90003 90002 Some specific and more serious causes of back pain include: 90003 90002 Try these simple, equipment-free exercises to strengthen the muscles that support your spine. 90003 90002 Gaining strength can lead to less pain and dysfunction.Check with your doctor or therapist before starting these exercises to be sure they’re right for your situation. 90003 90002 The gluteus maximus is the large muscle of the buttocks. It’s one of the strongest muscles in the body. It’s responsible for movement at the hip, including hip extension activities like squats. 90003 90002 Weakness in the gluteus muscles can contribute to back pain. This is because they’re important stabilizers of the hip joints and lower back during movements like walking.90003 90002 90027 Muscles worked: 90028 gluteus maximus 90003 90030 90031 Lie on the ground with your feet flat on the floor, hip-width apart. 90032 90031 With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor. Hold for 10 to 15 seconds. 90032 90031 Lower down. 90032 90031 Repeat 15 times. 90032 90031 Perform 3 sets. Rest for one minute between each set. 90032 90041 90002 The transverse abdominis is the muscle that wraps around the midline.It helps support the spine and abdomen. 90003 90002 It’s important for stabilizing the spinal joints and preventing injury during movement. 90003 90002 90027 Muscles worked: 90028 transverse abdominis 90003 90030 90031 Lie on the ground with your feet flat on the floor, hip-width apart. 90032 90031 Relax your hands by your sides. 90032 90031 Take a deep inhale. Breathe out and pull your belly button in toward your spine, engaging your abdominal muscles without tilting your hips. 90032 90031 Hold for 5 seconds.90032 90031 Repeat 5 times. 90032 90041 90002 The hip abductor muscles help to raise your leg to the side, away from your body. They also help support your pelvis when you’re standing on one leg. 90003 90002 When these muscles are weak, it can affect your balance and mobility. It can also cause low back pain due to instability. 90003 90002 90027 Muscles worked: 90028 gluteus medius 90003 90030 90031 Lie on one side, keeping your lower leg slightly bent on the ground. 90032 90031 Engage your core by drawing your belly button in toward your spine.90032 90031 Raise your top leg without moving the rest of your body. 90032 90031 Hold for 2 seconds at the top. Repeat 10 times. 90032 90031 Repeat on other side. Perform 3 sets on each side. 90032 90041 90002 Your back extensors run along your spine. They help you maintain an upright position, support your spine and pelvic bones, and allow you to arch your back. 90003 90002 If this exercise makes your back pain worse, stop doing it until you receive further evaluation. Your doctor may need to rule out more serious causes of your back pain.90003 90002 90027 Muscles worked: 90028 back, buttocks and hips, shoulders 90003 90030 90031 Lie on your stomach with your arms extended out in front of you and your legs long. 90032 90031 Lift your hands and feet off the ground approximately 6 inches, or until you feel a contraction in your lower back. 90032 90031 Engage your core muscles by slightly lifting your belly button off the floor. Reach away with your hands and feet. Be sure to look at the floor during this exercise to avoid neck strain.90032 90031 Hold for 2 seconds. 90032 90031 Return to starting position. Repeat 10 times. 90032 90041 90002 The abdominal muscles play a significant role in supporting the spine. Strong abdominal muscles can help maintain proper hip alignment. This can contribute to overall core strength and stability. 90003 90002 90027 Muscles worked: 90028 rectus abdominus, transverse abdominis 90003 90030 90031 Lie on the ground with your feet flat on the floor, keeping your knees bent. 90032 90031 Cross your hands over your chest.90032 90031 Take a deep breath. While you exhale, brace your abdominals by pulling your belly button in toward your spine. 90032 90031 Slowly lift your shoulders off the ground a few inches. Try to keep your neck in line with your spine instead of rounding, to avoid pulling up with your neck. 90032 90031 Return to starting position. 90032 90031 Repeat 10 times. Perform 3 sets. 90032 90041 90002 Always consult a doctor before beginning a new exercise program. 90003 90002 If you experienced a traumatic injury such as a fall or accident, always seek medical help and further evaluation to rule out serious conditions.90003 90002 If these exercises cause your back pain to increase, stop and seek medical help. Only work within your physical limits. Doing too much too fast can increase back pain and slow the healing process. 90003 90002 Low-back strengthening exercises are an excellent way to prevent recurring low back pain. 90003 90002 Stronger core muscles help increase stability, decrease your chances of getting injured, and improve function. 90003 90002 Modifying daily activities like squatting down to pick up items can also help prevent low back pain or muscle spasms.90003 90002 Start incorporating these simple, equipment-free exercises into your daily routine and reap the benefits for years to come. 90003 90136 90002 90138 Natasha is a licensed occupational therapist and wellness coach and has been working with clients of all ages and fitness levels for the past 10 years. She has a background in kinesiology and rehabilitation. Through coaching and education, her clients are able to live a healthier lifestyle and decrease their risk for disease, injury, and disability later in life.She’s an avid blogger and freelance writer and enjoys spending time at the beach, working out, taking her dog on hikes, and playing with her family. 90139 90003.90000 Do’s, Don’ts, and What Helps the Condition 90001 90002 A hiatal hernia is a common medical condition where a portion of the upper stomach pushes through a hiatus, or opening, in the diaphragm muscle and into the chest. 90003 90002 While it’s most common in older adults, age is not the only risk factor for a hiatal hernia. It can also be caused by strain on the diaphragm from prolonged heavy lifting and coughing, as well as from lifestyle factors like smoking. 90003 90002 Exercise is one way to manage many chronic health conditions, and losing weight can help minimize the symptoms of a hiatal hernia.However, certain exercises can actually make your hiatal hernia worse by putting strain on the abdominal area or aggravating heartburn, chest pain, and other symptoms. 90003 90002 You do not have to avoid exercise entirely, but you’ll want to focus on workouts that will not aggravate your hernia. Talk to a doctor about the following exercise considerations before you get started. 90003 90002 Overall, you can work out if you have a hiatal hernia. Exercising can also help you lose weight, if needed, which may improve symptoms.90003 90002 The key though, is focusing on exercises that will not strain the area in which your hernia is located. This would mean that any exercises or lifting routines that use the upper abdominal area might not be appropriate. 90003 90002 Instead, the following exercises are considered 90015 safe 90016 for a hiatal hernia: 90003 90002 Another consideration is if you have acid reflux with your hiatal hernia, as more intense exercises can make your symptoms worse. This is why jogging and walking might be preferred over running, as these are done at a lower intensity.90003 90002 As a rule of thumb, it’s important to avoid exercises that can strain your abdominal area. Otherwise, you can risk making your symptoms worse. It’s also possible for an asymptomatic hiatal hernia to become symptomatic after strain from heavy lifting. 90003 90002 The following exercises should be avoided if you have a hiatal hernia: 90003 90024 Hiatal hernia lifting restrictions 90025 90002 Not only is it unsafe to lift heavy weights with a hiatal hernia, but other heavy lifting activities can also put further strain on your hernia .90003 90002 These include lifting furniture, boxes, or other heavy objects. It’s recommended that you get assistance lifting heavier items, especially if you have a larger hernia. 90003 90002 If you look online for «natural» ways to treat a hiatal hernia, some bloggers tout diet along with specific exercises that are said to strengthen your abdominal area. 90003 90002 It’s debatable whether strengthening exercises can actually treat a hernia, or if they just minimize your symptoms. In any case, consider talking to a doctor about the following exercises.90003 90024 Exercises to strengthen the diaphragm 90025 90002 Diaphragmatic breathing consists of deeper breathing techniques that help increase the efficiency of oxygen flow. Over time, these exercises may even help strengthen the diaphragm muscle. Here’s one method: 90003 90038 90039 Lie down or sit in a comfortable position, placing one hand on your belly and the other on your chest. 90040 90039 Breathe in as deeply as you can until you can feel your stomach press against your hand. 90040 90039 Hold, then exhale and feel your stomach move back away from your hand.Repeat for several breaths each day. 90040 90045 90024 Yoga exercises for hiatal hernia 90025 90002 Gentle yoga exercises can help hiatal hernia in a few ways. First, the deep breathing techniques can strengthen your diaphragm. You’ll also see increased strength and flexibility overall. Some poses, such as Chair Pose, are thought to help strengthen the abdominal area without straining it. 90003 90002 Be sure to tell your yoga instructor about your condition so they can help modify the poses.You’ll want to avoid inversions that may worsen your symptoms. These may include Bridge and Forward Fold. 90003 90024 Exercises for weight loss 90025 90002 Losing weight may improve your symptoms of a hiatal hernia. Exercise, along with diet, can help create the calorie deficit needed to burn body fat. As you lose weight, you should start seeing your symptoms decrease over time. 90003 90002 It may be difficult to prevent a hiatal hernia, especially if you have risk factors or if you were born with a large opening in your diaphragm.Still, there are habits you can adopt to help minimize your symptoms, including: 90003 90058 90039 quitting smoking, with help from your doctor who can create a cessation plan that’s right for you 90040 90039 avoiding lifting heavy items 90040 90039 not lying down after eating 90040 90039 eating within 2 to 3 hours of bedtime 90040 90039 avoiding heartburn-triggering foods, such as onions, spices, tomatoes, and caffeine 90040 90039 not wearing tight clothing and belts, which can make acid reflux worse 90040 90039 elevating the head of your bed between 8 and 10 inches 90040 90073 90002 While the symptoms of hiatal hernia can become a nuisance, this condition is extremely common.In fact, it’s estimated that about 60 percent of adults have hiatal hernias by age 60. 90003 90002 Weightlifting and other straining exercises may not be appropriate with a hiatal hernia, but you should not rule out exercise entirely. Some exercises — especially cardiovascular routines — can help you lose weight and improve your symptoms. Others might help strengthen the diaphragm. 90003 90002 Talk to a doctor before you start these exercises, especially if you’re new to working out. They can also help you establish a routine with room for gradual improvements.90003.90000 15 Back Exercises to Strengthen Muscles and Prevent Injury 90001 90002 If you’ve ever had a backache, you know just how miserable it can be. Every movement your body makes will engage your back in some way, so a hurt one means you’re down and out — which is no fun at all! 90003 90002 Strengthening your back muscles can help prevent these types of injuries and ensure that your entire body works smoothly, both during daily movements and during exercise. 90003 90002 But with the plethora of back exercises out there on the internet, you may be a little overwhelmed — especially if you’re a newbie.We’ve taken out the guesswork for you and put together a list of the 15 best back moves you can do for overall strength and performance. 90003 90002 First things first: 90003 90002 When we talk about your back, which muscles are we targeting? Primary muscles in the back include the: 90003 90012 90013 lats, which are in the area below your armpits down the sides of your back 90014 90013 rhomboids, which are in the mid-upper back 90014 90013 traps, which run from your neck to your mid back 90014 90013 erector spinae, a group of muscles that run along your spine 90014 90021 90002 All of the exercises below target a combination of these muscles.90003 90024 The warmup 90025 90002 Start with 5 to 10 minutes of moderate cardio to get your blood pumping and start to awaken your muscles. Then do a five-minute stretching sequence to prep your back for targeted exercises. This routine is a great starting point. Also, if at any point these moves cause you pain, stop what you’re doing and rest. 90003 90024 The moves 90025 90002 Choose three to five of these exercises to create your own back workout, which you can do twice weekly (or more) to reach your goals.Aim to hit all 15 of these exercises within a two-week span to ensure your routine is well rounded. 90003 90032 1. Resistance band pull apart 90033 90002 A great exercise to kick off your back workout, the resistance band pull apart is simple but effective. Choose a resistance band that allows you to complete 2 sets of 15 to 20 reps with good form. 90003 90002 90037 Directions: 90038 90003 90040 90013 Stand with your arms extended. Hold a resistance band taut in front of you with both hands so the band is parallel to the ground.90014 90013 Keeping your arms straight, pull the band to your chest by moving your arms out to your sides. Initiate this movement from your mid back, squeezing your shoulder blades together and keeping your spine straight, then slowly return to start. 90014 90045 90032 2. Quadruped dumbbell row 90033 90002 This exercise takes you back to the basics of the row, fixing many form issues, such as over-rowing at the top of the movement, overstretching the arm at the bottom of the movement, and lower-back compensation.Do this exercise before completing any other rowing movements. 90003 90002 90037 Directions: 90038 90003 90040 90013 Get on all fours with a dumbbell positioned in each hand. Ensure your back is straight, hands are directly below shoulders, and knees are directly below hips. 90014 90013 Row up with your right arm, pulling your elbow up and bringing the dumbbell to your armpit. Keep your elbow tucked throughout the movement. You’ll notice here that if you row too far, you’ll lose your balance.90014 90013 Extend your arm, returning the dumbbell to the ground, and repeat on the left side. 90014 90013 Complete 3 sets of 12 reps on each side. 90014 90045 90032 3. Lat pulldown 90033 90002 You can complete a lat pulldown on a machine at the gym or with a resistance band. Pulling the weight from above your head down to your chest requires the lats, biceps, and even forearms to work, strengthening them all. 90003 90002 90037 Directions: 90038 90003 90040 90013 If you’re using a machine, position the pad so it’s touching your thighs.Stand up and grab the bar wider than shoulder-width apart, sitting back down. 90014 90013 Begin to pull the bar down toward your chest, bending your elbows and directing them down to the ground. Engage your upper and mid back throughout this whole movement. Keep your torso straight, not allowing yourself to fall backward. 90014 90013 Complete 3 sets of 12 reps. 90014 90045 90032 4. Wide dumbbell row 90033 90002 Mimicking a barbell row, a wide dumbbell row allows you an increased range of motion and can help you address any muscular imbalances on one side versus the other.Choose light- to moderate-weight dumbbells to start — 10 pounds should work — and work your way up from there. If you have a bad low back, use caution with this exercise. 90003 90002 90037 Directions: 90038 90003 90040 90013 Hold a dumbbell in each hand and hinge at the waist, stopping when your upper body forms a 20-degree angle with the ground. Your palms should be facing your thighs, and your neck should remain neutral. Allow the dumbbells to hang down in front of you. 90014 90013 Begin to row with your elbows at a 90-degree angle, pulling them up toward the sky.Squeeze your shoulder blades together at the top. 90014 90013 Return to start and repeat, completing 3 sets of 12 reps. 90014 90045 90032 5. Barbell deadlift 90033 90002 Working the lower back, erector spinae muscles, and hamstrings, a barbell deadlift requires back strength to effectively complete. 90003 90002 90037 Directions: 90038 90003 90040 90013 Stand behind the barbell with your feet shoulder-width apart. 90014 90013 Keeping your chest lifted, begin to hinge at the hips and slowly bend your knees, reaching down to pick up the barbell.Keep your back straight and grasp the bar with both palms facing you in an overhand grip. 90014 90013 Push back up, keeping your feet flat on the floor, back into the starting position. Your back should remain straight throughout the movement. Your shoulders should be down and back. 90014 90013 Return to the starting position, pushing your hips back and bending your knees until you bring the barbell back to the ground. 90014 90013 Complete 3 sets of 12 reps. 90014 90045 90032 6. Hyperextension 90033 90002 Hyperextensions target your core plus your whole posterior chain, or the back side of your body.This makes them great for strengthening the erector spinae muscles and the entire lower back in general. 90003 90002 90037 Directions: 90038 90003 90040 90013 Lie down on an exercise ball with your abdomen on the center of the ball. Press the balls of your feet into the ground to stay balanced. 90014 90013 Extend your arms forward. Bending at your waist, slowly raise your upper body toward the sky. Be sure to engage your core and glutes. Keep your feet on the floor. 90014 90013 Pause for a moment when at the top, then slowly lower down.90014 90013 Complete 3 sets of 12 reps. 90014 90045 90032 7. ‘Good morning’ 90033 90002 Another lower back-targeting exercise, good mornings get their name because the movement mirrors bowing as a way to say hello. This exercise is more advanced, so start without weight to ensure that you have the movement pattern correct before loading on a barbell. 90003 90002 90037 Directions: 90038 90003 90040 90013 If using weight, safely mount a barbell on your shoulders behind your head. Position your feet shoulder-width apart.90014 90013 Hinging at your hips, soften your knees and drop your torso toward the ground, stopping when it’s parallel. Your back should remain straight throughout this movement. 90014 90013 Once you reach parallel, push through your feet and return to start. Complete 3 sets of 12 reps. 90014 90045 90032 8. Single-arm dumbbell row 90033 90002 Stabilizing yourself on a bench to perform a single-arm row allows you to really target and engage those back muscles. Challenge yourself by adding some weight here, of course while remaining aware of your form.90003 90002 90037 Directions: 90038 90003 90040 90013 Position yourself on a bench so your left knee and shin are resting on it, as well as your left hand — this will be your support. Your right leg should be straight with your foot on the ground. Pick up the dumbbell with your right hand. Maintain a straight torso. 90014 90013 Row the dumbbell up, pulling your elbow toward the sky while keeping it close to your body. Squeeze your upper back as you pull your elbow up. 90014 90013 Slowly lower back down to the start position.Complete 3 sets of 12 reps on each side. 90014 90045 90032 9. Renegade dumbbell row 90033 90002 This move will challenge you by requiring you to hold a plank while you row, thus adding an extra core workout to your back moves. 90003 90002 90037 Directions: 90038 90003 90040 90013 Assume a high plank position with each of your hands on a dumbbell. Your body should form a straight line from your head to your toes. Your core should be engaged throughout the movement. 90014 90013 Row with your right arm, pulling your elbow toward the sky while keeping it close to your body, then returning the dumbbell to the ground.Ensure that your hips stay square to the ground. 90014 90013 Repeat with your left arm. Alternate, completing 20 total reps for 3 sets. 90014 90045 90032 10. Wood chop 90033 90002 A triple whammy for your core, arms, and back, the wood chop is a full-body movement. Use a dumbbell or medicine ball here — 10 pounds is a good place to start. 90003 90002 90037 Directions: 90038 90003 90040 90013 Grab the dumbbell or medicine ball with both hands. Hold it above your head with your arms extended.Pivot on your right foot slightly so your hips are rotated. 90014 90013 As you begin to squat down, rotate your hips to the left and bring the dumbbell or ball down to the outside of your left knee in a sweeping movement. 90014 90013 On the ascent, twist your trunk back toward the right and, keeping your arms straight, bring the dumbbell or ball back up above the right side of your head in an explosive but controlled movement. This movement should mimic a chopping motion, hence the name. 90014 90013 Complete 12 reps on each side for 3 sets total.90014 90045 90032 11. TRX row 90033 90002 Using your body weight and requiring loads of balance and stability, the TRX row is super effective. The great thing about it is that it’s suitable for people of all ability levels. 90003 90002 90037 Directions: 90038 90003 90040 90013 Grab hold of the TRX handles and walk under them, forming a tabletop position with your arms extended. The more parallel your back is to the ground, the harder this exercise will be. 90014 90013 Keeping your back straight, row upward by pulling yourself toward the ceiling.Keep your elbows close to your sides. 90014 90013 Extend your arms and return to start, ensuring that your hips do not sag. 90014 90013 Complete 3 sets of 12 reps. 90014 90045 90032 12. Superman 90033 90002 Hitting your core, especially your lower back, Supermans are deceivingly hard, even though you’re technically lying on the ground. 90003 90002 90037 Directions: 90038 90003 90040 90013 Lie on your stomach with your arms extended over your head. 90014 90013 Engage your core and glutes.Lift your upper and lower body off the ground as high as they’ll go. Pause for 1 second at the top. Return to the start position in a controlled motion. 90014 90013 Complete 3 sets of 12 reps. 90014 90045 90032 13. Reverse fly 90033 90002 Targeting the rhomboids and traps as well as the shoulders, the reverse fly move strengthens those posture muscles that are oh so important to everyday health. 90003 90002 90037 Directions: 90038 90003 90040 90013 Holding a dumbbell in each hand, hinge forward at the waist until your torso forms a 45-degree angle with the ground, allowing the dumbbells to hang in front of you, palms facing each other.Have a slight bend in your elbows. 90014 90013 Engaging your core, lift your arms up and out, squeezing your shoulder blades at the top. 90014 90013 Slowly return to the starting position, staying in control of the weights. Complete 3 sets of 12 reps. 90014 90045 90032 14. Pullup 90033 90002 A classic back exercise, the unassisted pullup requires a lot of strength. Bring in reinforcements if you’re not there yet by using a pullup band to work on the exercise. 90003 90002 90037 Directions: 90038 90003 90040 90013 Stand underneath a pullup bar and grab it with an overhand grip, placing your hands wider than shoulder-width apart.90014 90013 Lift your feet off the ground — or place them in the assist band — and hang from your arms, then pull your body up to the bar by bending your arms and pulling your elbows toward the ground. 90014 90013 Once your chin crosses over the bar, extend your arms to lower your body back down. 90014 90013 Complete 3 sets of 10 reps. 90014 90045 90032 15. Plank 90033 90002 Commonly thought of as a core movement, planks are really a full-body exercise. They recruit those deep back muscles — the erector spinae — to allow you to hold the position effectively.90003 90002 90037 Directions: 90038 90003 90040 90013 Get into a plank position with your elbows and forearms on the ground and legs extended, supporting your weight on your toes and forearms. 90014 90013 Your body should form a straight line from head to toe. Engage your core to ensure your hips do not sag. 90014 90045 90024 Takeaway 90025 90002 Strengthening your back has so many benefits, the most important being to help you live everyday life in an easier way. These exercises will provide everything you’ll need to function better and get stronger.90003 90002 Remember, as you progress in these exercises, continue to challenge yourself by adding weight or resistance, but do so cautiously. If you have a history of back problems, consult your doctor or a physical therapist before proceeding. 90003 90288 90002 90290 Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s «Future of Fitness» in the June 2016 issue.Follow her on Instagram. 90291 90003.