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Leg Extension to Stretch and Strengthen

By on Friday, June 12th, 2009 | No Comments

Sorry about the ads in this video from Expert Village. The exercise is a good one. Exhale when you bring the knee to the nose and inhale when you extend the leg. Do this exercise slowly as you see here. Also don’t let the abdomen sag. Maintain some tone in the abs to support the back.

Back Exercises For Runners

By on Tuesday, June 9th, 2009 | No Comments

There are four good exercises here for your lower back.

In the first one, come up on the exhale and relax down on the inhale.

In the second exercise, the spinal twist, it is tempting to let your top knee slide back and away from your lower knee. Don’t allow it. keep the knees right on top of each other. That will keep the lower back stable.

The third exercise is cat – cow. Inhale when you are looking up and exhale when you push your back up to the ceiling. Also, when looking up, do not let your abdomen drop. Keep some firmness there to support your spine.

In the last one, drop your heels as Carmen shows. This is more of a calf stretch.

Enjoy!

Strengthen Your Core

By on Wednesday, May 6th, 2009 | No Comments

There is a limit to what the abdominal exercises that I have shown can do. Once my back was no longer tender, I wanted to get more contraction of the deepest muscles so that my back would have good support.

My 85 year old mother in law uses this device to exercise every day. The modified exercises she does keeps her core strong and her posture straight.

You put your feet in the straps on the sides and the swing onto your belly in push up position. Then roll the wheel as close to your head as you can on the exhale. On the inhale roll out. Repeat. It is great for the abdominals.

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