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Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. // 5. Bird Dog Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to...

4. Hips and Gluteus Stretches The hips and buttocks (where the gluteus muscles are) support the lower back, and stretching these muscle groups plays a pivotal role in maintaining spine flexibility. While standing with feet shoulder-width apart, take a half-step back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward more and reach down the right leg until a stretch in the outer hip is felt. // // ...

3. Piriformis Muscle Stretching Exercise The piriformis muscle runs from the back of the femur (thigh bone) to the sacrum (base of the spine). To stretch the piriformis, lie on your back and cross the involved leg over the other . With both knees bent, place both hands together under the knee of the other leg (the lower leg), and gently pull the bottom leg toward your chest and hold both thighs closely until a stretch is felt in the buttock area. Hold for 30 seconds and repeat 1-2 times per day. // // ...

2. Piriformis Muscle Stretching Exercise The piriformis muscle runs from the back of the femur (thigh bone) to the sacrum (base of the spine). To stretch the piriformis, lie on your back and cross the involved leg over the other . With both knees bent, place both hands together under the knee of the other leg (the lower leg), and gently pull the bottom leg toward your chest and hold both thighs closely until a stretch is felt in the buttock area. Hold for 30 seconds and repeat 1-2 times per day. // // ...

In order to live a comfortable life in retirement, millions sacrifice now by putting money into their retirement plans. One question to consider is: What good is it to have this nest egg when my hips and back hurt so badly that I can’t enjoy it? Like a financial plan, ensuring a future without low back pain and activity restrictions requires regular and consistent diligence. // 1. Partial Crunches Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen...

5. Overhead Tricep Press This workout does have value, but only if it’s done carefully. Overestimating your strength ability can put your shoulders in a very vulnerable position and can even injure them and your neck. If you want to work on your triceps, try tricep extensions with weights instead. // // ...

4. Leg extensions It not only looks unfriendly – it is. It increases the chance of knee problems because it increases the force across the knee cap. The machine pulls your shins back as you lower the weight. Imbalances between the quads and hamstrings develop, which can lead to numerous knee troubles. The quads are supposed to work with other muscles, not in isolation. // // ...

3. Seated hip abductor machine You think you’re working the outer thighs in hopes of blasting away those saddlebags. Unfortunately, the bad news here is twofold: When you’re seated in this position, the abductor muscles of the outer thighs aren’t actually doing the work. Instead, the piriformis muscle, a small deep hip muscle, is. And when this guy is worked too hard, it can get angry and pick on its neighbor, the sciatic nerve, possibly leading to painful sciatica. // // ...

2. Barbell overhead squat Squats are some of the best exercises ever but not when you add a 45 pds bar with weights on it. This puts excess pressure on the shoulders and can easily lead to injuries, he adds. The knees are also hurt because the body is trying the balance all of the weight above it. Some people don’t have the flexibility for it. // // ...

Now that you’re building a healthy body with a steady gym routine, do yourself a favor: Don’t waste time with ineffective or downright dangerous moves. We’ll tell you which exercises to skip — and the ones to do instead. // 1. Only Running On The Treadmill Running like a maniac on that treadmill for a good hour? Well, unless you’re mixing your cardio with weight lifting, continuous running isn’t doing anything for your weight loss goals. The only time an hour on the treadmill is appropriate is if you’re...

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