When you are so heavily involved in work that you love in the lab, feeding your soul, it is easy to forget what your body needs. Whole days can pass with your body barely moving and inevitably the slouch sets in...for your back, this is the worst thing you can do.
As for DJ's, how often are the decks at the right height for you???? If you dj regularly, it is probable at least a couple of times a week, you will be stooped over for your set and for the true vinyl junkies this is after having carried heavy record bags, twisting to get them in and out of cars etc... NOT GOOD! For ages you get away with it, maybe it stiffens up a bit, but suddenly you do something really slight: sneeze, go to pick something up...and BOOM! your lower back goes and you cannot move for a week. so, here is a really simple way to avoid this. Don't get me wrong, you need to stop sitting in that chair for 10 hours straight, you need to think about posture too, but trust me, THIS WILL HELP! '6 minutes Dougie Fresh...' that's all it needs, Six minutes exercise, 5 days a week. I am going to break it down into 1 stretch and 2 exercises each day, just alternate the exercise session each day. so here is the first part, do this everyday:
THE STRETCH
you should do this before you do the exercises, but also it is something you can do anytime during the day.
The hardest part about this is explaining the neutral position you need to put your lower back into.
The best way to do this at first is to stand against a wall, feet shoulder width apart, then try to get as much of your lower back into contact with the wall. this flattens the lower back and creates a neutral position.
Keep the lower back as flat against the wall as you can, shoulders against the wall also, and bend to one side, as in the image below.
Session 1
The first two exercises are THE PLANK and the GLUTE BRIDGE. they are pretty self explanatory from the images, these are all non-dynamic exercises, you just HOLD the position:1.THE PLANK
Lie flat on the floor, place elbows on the ground in front of you, shoulder width apart. Raise up onto your toes and keep your body straight.
Hold this position for between 30 seconds and 1 minute. (building up to 1 minute)
Your elbows will take a LOT of pressure here, so best to do it on a decent yoga matt.
when complete, turn over onto your back for:
2. THE GLUTE BRIDGE
Again, the position in the photo is pretty self explanatory, but it is important to try and keep pushing the pelvis up towards the ceiling. The first few times you do this, go easy, it will stiffen up if you hold it for too long. Again aim to build up to holding this position for 1 minute.
REPEAT THESE TWO EXERCISES THREE TIMES EACH
Session 2
THE SIDE PLANK:
Place elbow on the floor directly under the shoulder and maintain straight body position as in the above photo. Again, hold this position for 30 seconds to 1 minute and then change sides.
REPEAT EXERCISES THREE TIMES EACH SIDE
That simple!
As I said do these 5 days a week. Each session should take 6 minutes, plus the minute or so that you will stretch for.
If you click play on the track below, by the time it finishes, you will be done with one of the sessions.NOTE: give this at least six weeks and I promise your back WILL feel much stronger. It is basic core training.
A lot of core training exercises include more dynamic elements, which you may want to incorporate later, HOWEVER, I would advise keeping it simple. These exercises really work and will avoid injuring your back further.
Many exercises like sit up's and leg raises can do more damage without you realising. Leave them alone unless you are working with a qualified personal trainer who can closely watch your technique.
And these exercises can be done by The Whole Darn Family!!!
Ashwan
sources:
http://www.morethanmedication.ca/en/article/index/joints
http://www.globalchiropractic.es/
http://vivaglammagazine.com/fitness/viva-fit/3209-upright-and-living-well.html
http://www.menshealth.com/fitness/core-workout-4
http://mattsiniscalchi.files.wordpress.com/2012/03/bridge_crop.jpg
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