Stretching


Stretching will maintain movement in your joints and release muscular tension.


It plays an important part in good physical health.stretching


Stretching exercises are one of the things you can do to help prevent or control back pain.


Incorporate stretches that encourage the normal movements of your back.


These are forward bending, side bending and twisting.


Don't forget about the hamstrings.


The hamstring muscles can contribute to back pain.


The hamstring exercise can be done whatever your age or movement range is.


Try standing at the bottom of your staircase, hold the bannister for support if needed, put one foot on a stair keep the leg straight and lean forwards, keeping the back straight, until you feel the stretch on the back of the thigh, hold for the count of ten trying to relax.

Repeat on the other leg.


If you have pain seek advice.


Call Princes Avenue Osteopaths for advice and to make an appointment.

Do you hip Hinge? 


If you bend at the stomach and look down as you bend over your back curves into a "C" shape.

But in many parts of the world, people don't curve their back when they bend over. Instead, you see something very different.deadlift


The women seen working outside have striking silhouettes: They are bent over with their backs nearly straight. But they aren't squatting with a vertical back. Instead, their backs are parallel to the ground. They look like tables.


This bending is common in many places, except in Western societies.


This type of bending is called hip hinging.


'Table' Bending Versus 'C' Bending


When you hip hinge (left), your spine can stay in a neutral position, while the hips and upper legs support your body weight.

 

When you bend at the waist, the back curves, putting stress on the spine.


This puts more stress on the spinal discs. Over time the discs can become damaged, putting you at risk of a disc injury and back pain.

 

How To 'Table' Bend/ Hip hinge:


1. Place your feet hip distance apart.
2. Keep your back straight.
3. As you bend your knees, allow your pubic bone to move backward.
4. Fold over by allowing your pubic bone to slide through your legs, down and back.


When you hip hinge, your spine stays in a neutral position.


The bending occurs at the hip joint, which is a joint designed for lots of movement and has strong muscles such as the gluteal muscles to support the body weight.


Bending at the hip engages the hamstring muscles and takes the pressure off the back muscles, allowing them to relax and the hamstrings to stretch.


In order to hip hinge properly, your hamstrings must lengthen. If you have tight hamstrings, they prevent you from bending over easily in this way.


Hip hinging can be seen when weight lifters do a dead lift, baseball players use it when they bat. Tennis star Rafael Nadal does it when he sets up a forehand.


Toddlers younger than 3 years old are great hip hingers. They haven't learned yet from their parents to bend incorrectly. 

 

 If you experience back pain, you may be bending incorrectly. Try the hip hinge bending.

Exercise in a clean environment 


Everyone is encouraged to exercise. Exercise improves our physical fitness as well as our runningmental well-being.


Walking, cycling, running and jogging are very popular ways of exercising but if your exercise route includes a busy road you could be at risk of a range of respiratory diseases from breathing in dirty air.


Air pollution is behind one in three cases of asthma hospitalisation, a study has estimated.


The research from George Washington University finds that up to 33 million visits to emergency departments for asthma could have been caused by pollutants entering the lungs.


Susan Anenberg, lead author and associate professor at the university's Milken Institute School of Public Health, said policies to clean up the air could reduce the burden of asthma and improve respiratory health.


In particular, Dr Anenberg said targeting emissions from cars in big cities would not only aid people with asthma and other respiratory diseases but would help everyone breathe a little easier.


In the UK, 5.4 million people suffer from asthma and there are around 67,000 visits to A&E connected to the condition each year.


The team said that around half of asthma emergency hospital visits attributed to dirty air were estimated to occur in south and east Asian countries - notably India and China.


Dr Anenberg said the study suggested that the impact of air pollution is much wider than heart disease, respiratory disease and lung cancer.


She added: "We know that air pollution is the leading environmental health risk factor globally.


"Our results show that the range of global public health impacts from breathing dirty air are even more far-reaching - and include millions of asthma attacks every year."


Don't let this put you off from your exercise, but maybe think twice about running and walking in areas with a lot of traffic.


Reference
Telegraph article 25th October 2018

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