The Secret To Successful Lower Back Stretches – Nathaniel Wilkins

One of the most common complaints among non-athletes and athletes, is the lower-back pain. There can be many reasons behind the discomfort. It can be due to diseases, worsening medical condition or physical injury related. How to ease the lower back part of the body is done by carefully evaluating the cause, the and the plan to resolve the pain issues.

6-Lower-Back-Stretches-to-Reduce-Pain - Nate Wilkins

For healthy persons having a back pain, perhaps the back muscles are causing the discomfort. One  known management for this is by doing some back stretches. Stretching in general, makes room for the muscle to move, relieves the pain and prevents muscle stiffness.

Practical Lower Back Stretches

Cobra stretch

The goal of  doing lower back stretches is to prevent muscle stiffness and pain and to do this; you can start doing lower back stretching at home with the famous cobra stretch.  This kind of stretching exercise is for both men and women to relieve the pain. To do this, you need to keep your legs together, assume a prone position and raise half of your body, putting the force on your back.

Lying lower back stretch

Opposite to this is the lying lower back stretch, wherein you assume as supine position and pulling your legs to the chest area and holding it for at least 30 minutes before letting go.

Fitness Ball

The fitness ball is perhaps one of the most popular lower back stretches for men. With an exercise ball, you can stretch your back by wrapping the ball around and do the stretching.

Pelvic thrust

Pelvic thrust is a good lower back stretching exercise that can relieve you with the pain. Lying flat on your back, you bend your legs while your knees near your hamstring. Start pushing your legs and thrust your pelvis. The more repetitions you will have the better.  Alternatively, you can put something heavy on your legs as you push and thrust your pelvis.

Leg Raise

This is a simple routine, which is good for mothers. The lying static leg raise involves at least a 20- minute leg raising on a chair. Lie on your back and raise your leg on a stool.  This can relieve you from a long day, and it can relax your body.

The muscles, ligaments the tendons can adhere when there are no physical activities involve. When these sticks to each other, this is where discomfort sets in. The pain in the pain can be unbearable depending on the severity of the adhesion or in the injury. By doing, a lower back stretches the lower-back muscles will be eased from the tension and stiffness.

 For more information please check out: http://www.natestretchandmore.com

 

 

The Secret To Successful Lower Back Stretches – Nathaniel Wilkins

What is a lactic threshold?

In the past, many athletes thought that the heart rate was the most important when it comes to performance. Then the news broke about the lactic threshold, and a new king was born. What is a lactic threshold and how do you know when you’ve reached it, so you raise it and perfume better?

What is a lactic threshold

What is your lactic threshold?
When you are exercising e.g. cycling or running, your muscles produce acids, which build up in your legs and make you burn. The more you perform, the more acid builds up. But you could have been slowed down thanks to lactic, which acts as a neutralizing agent. However, you get to a point where your muscle produces more acid than lactic can neutralize so that the pains in your muscle forces you to slow down. The point where your muscle starts giving in to excess acid is known as the Lactic Threshold.

How do you know when you have reached Lactic threshold
One of the best ways to understand your lactic threshold is through a very simple DIY exercise. To start, mark a 3-mile route on which you will be running, or cycling without stopping at any point. Put on a heart monitor, warm up for about 20 minutes and then start your preferred activity, moving as fast as you can. Recover for about 15 – 20 minutes and ride back the same route – only this time do it with ease. Repeat the test and compare results. Your LT is the average heart rate for both efforts.

How to increase your LT
Everything that has to do with the body is usually affected and determined by genetics. However, that does not mean that you cannot train your body to become more efficient in clearing and neutralizing lactic acid. To prepare your body for LT, you must get involved with exercise routines that are geared towards helping you sustain riding or running with an adequate baseline and speed work.

One of the most effective methods to increase your LT is to practice the steady state technique. After warm up, ride or run for 10 minutes, keeping your heart rate below your standard LT heart rate. Recover for 10 minutes before you repeat. Next try, increase the time to 20 minutes and repeat as earlier, also making sure your LT heart rate is not exceeded. Continue to increase the time until 30 minutes.

Another method you can use is the LT tolerance intervals. This is when you train your body to the level where it can’t clear all the lactate. After a warm up, increase your effort to five times the value of your LT heart rate. Hold your effort for at least three minutes before you reduce it to about 80 seconds until you feel partially recovered. Get back into activity just before you feel you’re ready. Repeat this process three times.

Knowing your lactic threshold can go a long way in helping you perform better in your athletics. Once you know your LT, get involved with the training methods that can help train your body to increase it. You can only do better.

To read more please refer: http://www.natestretchandmore.com

What is a lactic threshold?

How a Discomforts are a strong motivating factor to continue the training and exercise?

No one is spared from having discomfort or light to moderate pain after having a regular workout or training. Even the most seasoned athletes and body builders experienced this kind of pain once in their training careers. Are discomforts perceived as a threat or as strength?

A Look at Discomforts:

Top Reasons Why You Need Quiet Time

For the unconditioned persons, discomforts are perceived as a downtime because of the fear of pain. They fear that the pain is due to torn ligaments or damaged muscles. This occurrence of pain and discomfort, according to WebMd is a common reaction of the body, when there are physical activities.

After the training or physical activities, there is microscopic damage to the muscles which causes the sore. Some people may feel differently and at a different time. The muscle soreness can happen one day after the workout or even up to 48 hours. This is the normal path of the pain.

Most trainers and experts would advise their clients not to stop the physical activity, but to continue doing it. Exercise, although it brings a moderate discomfort, also presents many benefits. Firstly, it improves the circulation. When the body’s temperature is heightened, this is because of the exercises and movements; the blood flow is also improved. Secondly, there is a sufficient amount of oxygen and nutrients being delivered to the different parts of the body. Finally, with a good workout, it can result in the repair of the damaged tissues.

Remedy of the Discomforts

Despite the bothersome feeling of the discomforts and pain in the body, this should not stop the person from doing what they want. Instead, there is evidence-based remedy to help alleviate the pain. There is the activated heat wrap; there is the RICE (rest, ice, compression and elevation) method to reduce the pain and inflammation.

Discomforts as Inspiration

It is no wonder why known athletes continue to pursue their sport despite their accidents, because most of them got their strength from the pain that they have gone through. Discomforts are a strong motivating factor to continue the training and exercise, because the feeling of pain assures a person that the body is reacting to the challenge, and that the body is healthy.

Mild to moderate discomforts are feelings, which most people felt when they were training and doing their physical activities. It should not be perceived as a hindrance rather it should be seen as something positive and healthy.

 

Get some more Fitness Advise by Fitness Expert Nathaniel Wilkins: http://www.natestretchandmore.com/blog

 

 

How a Discomforts are a strong motivating factor to continue the training and exercise?

Can Discomforts In The Right Amount Make One Stronger : Nate Wilkins

No one is spared from having discomfort or light to moderate pain after having a regular workout or training. Even the most seasoned athletes and body builders experienced this kind of pain once in their training careers. Are discomforts perceived as a threat or as strength?

A Look at Discomforts:

Top Reasons Why You Need Quiet Time

For the unconditioned persons, discomforts are perceived as a downtime because of the fear of pain. They fear that the pain is due to torn ligaments or damaged muscles. This occurrence of pain and discomfort, according to WebMd is a common reaction of the body, when there are physical activities.

After the training or physical activities, there is microscopic damage to the muscles which causes the sore. Some people may feel differently and at a different time. The muscle soreness can happen one day after the workout or even up to 48 hours. This is the normal path of the pain.

Most trainers and experts would advise their clients not to stop the physical activity, but to continue doing it. Exercise, although it brings a moderate discomfort, also presents many benefits. Firstly, it improves the circulation. When the body’s temperature is heightened, this is because of the exercises and movements; the blood flow is also improved. Secondly, there is a sufficient amount of oxygen and nutrients being delivered to the different parts of the body. Finally, with a good workout, it can result in the repair of the damaged tissues.

Remedy of the Discomforts

Despite the bothersome feeling of the discomforts and pain in the body, this should not stop the person from doing what they want. Instead, there is evidence-based remedy to help alleviate the pain. There is the activated heat wrap; there is the RICE (rest, ice, compression and elevation) method to reduce the pain and inflammation.

Discomforts as Inspiration

It is no wonder why known athletes continue to pursue their sport despite their accidents, because most of them got their strength from the pain that they have gone through. Discomforts are a strong motivating factor to continue the training and exercise, because the feeling of pain assures a person that the body is reacting to the challenge, and that the body is healthy.

Mild to moderate discomforts are feelings, which most people felt when they were training and doing their physical activities. It should not be perceived as a hindrance rather it should be seen as something positive and healthy.

 

Get some more Fitness Advise by Fitness Expert Nathaniel Wilkins: http://www.natestretchandmore.com

 

 

Can Discomforts In The Right Amount Make One Stronger : Nate Wilkins