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Los Angeles Chiropractic: Beginners Exercise to Strengthen Muscle in Lower Back

By On · Add Comment · In abdominal core, functional exercises, low back exercises, low back pain, pain relief, pelvic tilts, plank pose

Was recently asked by a Twitter follower what the best exercise for the low back would be. My unsatisfying answer: “Well, what do you need a strong back for?” Taken at face value it might seem that I am denying the need for a strong back, but nothing could be farther from the truth, although I do think the pelvic and leg muscles are more likely to be in need of strengthening.

Nevertheless, I think the wisest approach to determining which exercises should be carried out is to think functionally–that is, what are you attempting to improve? Do you need power for a sport, endurance, or is it to alleviate low back pain? Really, the end result matters.

So this particular gentleman disclosed to me that he was having pain and difficulty getting up and out of a chair. Okay…I’ve got an answer for this. The best exercise to reduce pain and difficulty getting in and out of a chair, then…is to get in and out of a chair. Forget back extensions, or superman, or anything like that–be functional: Reproduce the activity you need to do. Doesn’t that make sense? Don’t do biceps curls so that you may jump higher…

Watch the video below to get the gist of what I mean. You’ll want to observe some basics, like…keeping your back straight, and tightening your abdominal core. If you are uncertain of how to do that, please watch the video on abdominal hollowing and plank pose. While you’re at it, watch the video on pelvic tilting as well. Gaining control of the abdominal core is essential to strengthening the low back.

So, again, before looking to strengthen a particular area, ask yourself for what purpose, because this will dictate the exercise you need to do. Then do a functional exercise–one that simulates the movement–and you should be cool. Enjoy the vid and the exercise. Thank you, Ricardo.

Los Angeles Chiropractic: Rectus Abdominus Exercises for Core Strength

By On · Add Comment · In abdominal core, abdominal crunches, low back pain, low back stretches, martial arts, MMA fighting, plank pose, ripped abs, six-pack abs, Ultimate Fighting

We’ve been talking a lot about low back pain, and I’ve showed you some great stretches that might help relieve your low back pain, particularly if the source is muscular. Tight low back muscles can be a major, if not the primary, source of low back pain. But sometimes tight low back muscles are only part of the equation–the muscles of the abdominal core may also be weak, causing instability of the lower back and pelvic regions.

I have showed you a fantastic exercise to strengthen the core called plank pose, and for overall firming and stability it can’t be beat. However, the rectus abdominus muscles are also important, especially for athletes. These abdominal muscles are the ones most hardcore exercisers strive to develop; they are the six-pack of ripped abs fame.

Aside from the aesthetics, however, having strong rectus abdominus muscles are important posturally, and they help maintain the integrity of the internal organs by keeping them fixed firmly in the abdominal cavity. But as muscles of movement, the rectus abdominus flexes the torso–that is, they bring the chest toward the pelvis or vice versa, depending on which end is fixed (or both toward one another if neither end fixed)

How is this important to athletes? Anytime one needs to get up off the ground–as in MMA fighting, wrestling, Ultimate Fighting (PrideFC) or any other martial arts competition–the rectus abdominus is involved. As an endurance muscle, a weak rectus abdominus can fatigue leaving you unable to get up. Think body blows in any fight game. The idea is to wind the opponent. Because the rectus abdominus also assists in breathing, particularly when winded, you can see how important it is for these muscles to be fit.

In the video below, I demonstrate the best exercises to strengthen the abdominal muscles. It’s a standard crunch, but with a few critical nuances. Everybody and their mother knows how to do one version or another of the crunch, but so many are rife with biomechanical faults that I encourage you to watch below and refine your crunches–you’ll get the most out of the exercise if you follow the details I demonstrate. You will need to master these two movements–the abdominal hollow and the pelvic tilt–before you start, so give them each up to a week of practice (depending on your fitness level) before starting on the crunches. And then enjoy.

Plank Position for Strengthening the Core and Abdominals

By On · Add Comment · In abdominal core, abdominal hollow exercises, fitness, plank pose, strength

I’ve already shown you the basic movement required to strengthen the abdominal core,now let’s take it to another level.  The plank pose is one of the best abdominal core strengthening exercises there is, but the level you take it to really depends on your current fitness level.  Whichever level you are at currently, you will need to be proficient at abdominal hollowing exercises–so practice if you have not yet mastered that move.

There are many variations of plank pose.  The one I prefer is for athletes, yogis or anybody already having the strength to maintain the top of a push-up position.  However, anyone can do the plank pose.  Watch the video below to see the proper way to do plank pose, as well as an alternate version for those who currently have a little less strength.

Update on the Campos Return to Fitness

By On · Add Comment · In bench press, chlorophyll, crunches, curls, dips, french presses, gym, handstands, lat pull downs, leg presses, plank pose, reverse crunches, seated rows, side plank, sleep, walking lunges, yoga

Well, I’ve made it a week and I haven’t died. But I sure am sore. Especially my legs. I’ve been to the gym five times since my proclamation at the beginning of the month, and I return tonight, tomorrow and the next day. Whew. I’m sweating already.

OK, here goes–I’ve been pounding my legs with walking lunges (left), leg presses and high-knee step ups on a platform four layers high (right). I’ve done preliminary bench presses, lat pull downs, and seated rows–all on machines, just to get my body warmed up. I started slow the first time, doing two sets of 8-10 reps depending on the exercise, and have increased it to two sets 10-12 reps of everything (except walking lunges, which I started with 40 steps and have increased to 60).

I’ve done some light arm work (biceps curls and French presses for the triceps) and my usual dips. And, of course, I’ve been doing my regular ab routine, which includes plank pose, side plank, crunches, reverse crunches, and hip raises. I just started working on the handstands the other day, just working on kicking up and holding. I can see this is going to be a challenge. I’ve also walked Runyon Canyon once, jogging the final 150 yards. That was tough, but fun. I kept hearing the theme from Rocky playing in my head oddly enough–I definitely need to get more original.

Been drinking lots of water, some chlorophyll, and taking some vitamins (just put in a big order for all kinds of good supplements, so that’ll increase within the next week or so). As I suspected, going to bed by 10 pm and waking up by 6 am has been my greatest challenge, but I’m optimistic. Heck, if I can do it even three times a week, I’ll be psyched. Getting enough sleep is huge for me, and it’s definitely my biggest neglect. Finally, I stretch every day, but haven’t yet made it to a yoga class. I will. I’ve still got time.

There it is. Nothing more to report….oh yeah…I have weighed myself. Check this out, this is interesting: I weighed in at 164 lbs. after the first week. What?!?! Did I measure wrong the first time? I’ve already lost three pounds? Ah, not so fast–I was back up to 165 the following session, then 166, and then 165 again, which is where I stand now. So, if you ever weigh yourself, understand that these fluctuations occur, especially in the beginning. Lots of times weight loss is due to water loss–never a good thing, so don’t get prematurely excited. A pound a week is healthy, and that’s what I’m shooting for. Alrighty then, till next time.

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