Core Strengthening Exercises–The Squat Chop

Stand with your feet shoulder-width apart. Flex your knees slightly.
Clasp your hands and raise them straight up above your head, elbows slightly bent.
Lower to a squat as if you were sitting down into a chair (squat) while bringing your arms straight out in front of you (chop).
Squat as deeply as you’re able, watch that your shoulders do not drop forward.
Stand up from the squat while raising your hands back up above your head.
Aim for 3-4 reps of 10 to 15 daily.
Once you’ve mastered the basic movement, add a weight between your hands.
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Stretching Mistakes

We should be stretching to stay limber and flexible, but if we stretch in a way that overstresses muscles or tendons, we can cause strains or even sprains while stretching.
Not all injuries come as a result of a single, bad stretch, either. Repetitive stretching that’s improperly done can cause injury over time.
Ideally, we should not wait until an injury occurs to begin stretching to relieve the pain or regain mobility. We should stretch every day.
As we age, we begin to lose flexibility and range of motion, especially in the shoulders and low back, which can then lead to other mobility issues.
Fortunately, age-related loss of flexibility can be reversed with a daily stretching program.

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Tai Chi is Good for Back Pain Sufferers

Tai Chi is often recommended for people who have chronic back pain because it combines slow, gentle movements with deep breathing and meditation. Especially for people who have range of motion issues with their backs, Tai Chi is a great exercise regimen to get you moving again.
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