back Archives - yourdailysportfix.com yourdailysportfix.com Thu, 02 Nov 2023 08:21:37 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png back Archives - yourdailysportfix.com 32 32 Avoid Backaches With These Simple Moves https://yourdailysportfix.com/avoid-backaches-with-these-simple-moves/ Thu, 02 Nov 2023 16:12:00 +0000 https://yourdailysportfix.com/?p=24202 Backaches are one of the most troubling, annoying pains out there, and they can hang around for a long time. While there are moves that can relieve back pain once it’s started, it’s best to try and prevent it rather than cure it. Check out these simple back moves which can strengthen muscles and avoid […]

The post Avoid Backaches With These Simple Moves appeared first on yourdailysportfix.com.

]]> Backaches are one of the most troubling, annoying pains out there, and they can hang around for a long time. While there are moves that can relieve back pain once it’s started, it’s best to try and prevent it rather than cure it. Check out these simple back moves which can strengthen muscles and avoid pain.

Swimming Strokes

Place a yoga mat on the floor and lie down on your stomach. Engaging your back, slightly raise your legs and your chest off the floor. Gently kick your legs (just move your toes if it feels like too much strain) while moving your arms in a breaststroke or front crawl motion. This is excellent for strengthening muscles right the way down your spine.

Shoulder Stretches

Take a small weight or a tin of beans in each hand. Extend your arms out sideways, then bring them together in front of your chest. Repeat as many times as you can.

Chair Raises

Sit in a chair with your feet touching the floor, hip-width apart. Slowly bend forward from the waist, and then rise up again so that your back is straight. Repeat for between 10 and 12 reps. This move gets the blood flowing and helps to tone important muscles which support posture and strength.

The post Avoid Backaches With These Simple Moves appeared first on yourdailysportfix.com.

]]> Strengthen Your Lower Back With These Exercises https://yourdailysportfix.com/strengthen-your-lower-back-with-these-exercises/ Wed, 26 Jul 2023 08:32:00 +0000 https://yourdailysportfix.com/?p=23397 While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective […]

The post Strengthen Your Lower Back With These Exercises appeared first on yourdailysportfix.com.

]]> While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective workouts to build a strong and sturdy lower back.

Glute Bridge

Lie on your back and bend your knees until your feet are flat on the floor. Without moving any other part of your body, engage your core and lift your back until it forms a straight line to your knees. Make sure to do this movement slowly and hold your position before lowering back down again. Make sure not to lift your back too high as this can cause strain.

Bird Dog

Begin by placing your hands, knees, and toes on the floor. Keep your hips as stable as possible as you extend one arm out along with the leg on the opposite side. Pause for a few seconds before returning back to your starting position. Once you’ve completed your desired number of reps, start doing the same with the other arm and leg.

The post Strengthen Your Lower Back With These Exercises appeared first on yourdailysportfix.com.

]]> Tips for Dealing With and Preventing Future Back Pain https://yourdailysportfix.com/tips-for-dealing-with-and-preventing-future-back-pain/ Thu, 08 Jun 2023 08:39:00 +0000 https://yourdailysportfix.com/?p=23033 Back pain is a common and often debilitating issue that affects millions of people worldwide. Whether it’s caused by poor posture, muscle strain, or certain medical conditions, finding relief is essential for a better quality of life. While it’s always recommended to consult a healthcare professional for a proper diagnosis, there are several tips and […]

The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.

]]> Back pain is a common and often debilitating issue that affects millions of people worldwide. Whether it’s caused by poor posture, muscle strain, or certain medical conditions, finding relief is essential for a better quality of life. While it’s always recommended to consult a healthcare professional for a proper diagnosis, there are several tips and exercises you can try at home to help alleviate back pain naturally. Read on to learn about some effective strategies to relieve pain and promote a healthy back in the process.

Maintain Good Posture

Improving your posture can help alleviate strain on your back muscles and promote better spinal health. Practice sitting and standing up straight, keeping your shoulders relaxed and your back aligned. When sitting for long periods, make sure to choose a chair that provides adequate support, and take frequent breaks to stretch and change positions.

Engage in Gentle Stretching Exercises

Consider incorporating exercises such as knee-to-chest stretches, cat-cow stretches, and pelvic tilts into your routine. These exercises target the muscles in your lower back and reduce tension. With regular practice, they can help to alleviate discomfort and restore mobility.

Strengthen Your Core Muscles

Weak core muscles can contribute to back pain, as they are responsible for supporting your spine. Strengthening these muscles can help stabilize your spinal column, reducing strain on your back and preventing future pain. Exercises such as planks, bridges, and abdominal crunches are great ways to target your core.

The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.

]]> How to Get Seriously Strong Arms https://yourdailysportfix.com/how-to-get-seriously-strong-arms/ Sat, 03 Dec 2022 08:06:00 +0000 https://yourdailysportfix.com/?p=21267 Strong arms never go out of fashion. Think Michelle Obama and Jennifer Lopez—we all want what they have. It takes just 15 minutes of focused arm exercises to stay toned and strong. All you need are some dumbbells and a yoga mat and you’re set. These exercises can be incorporated into your full body workouts, […]

The post How to Get Seriously Strong Arms appeared first on yourdailysportfix.com.

]]> Strong arms never go out of fashion. Think Michelle Obama and Jennifer Lopez—we all want what they have. It takes just 15 minutes of focused arm exercises to stay toned and strong. All you need are some dumbbells and a yoga mat and you’re set. These exercises can be incorporated into your full body workouts, or you can dedicate one workout a week to your upper body.

Bicep Curls

Standing with your feet hip width apart, take a dumbbell in each hand. Without moving the upper arms, bend the elbows and bring the weights towards the shoulders. Lower back to starting point with control and do 11 more reps.

Alternating Bent Over Row

With dumbbells or kettlebells, stand feet hip-width apart and your palms facing each other. Hinge the hips backwards and bring the upper body parallel to the floor. Contracting the core, bend the left elbow back, bringing the hand in line with your ribs, lower back to start position. Do 12 reps on each side.

Tricep Kickbacks

Start with feet apart and knees bent. Lean slightly forward with a dumbbell in each hand, elbows at 90 degrees by your sides. Press the dumbbells back and up, and as you straighten your arms, squeeze the triceps. Lower weights with control to start position. Do 12 reps.

The post How to Get Seriously Strong Arms appeared first on yourdailysportfix.com.

]]> How to Master the Barbell Back Squat https://yourdailysportfix.com/how-to-master-the-barbell-back-squat/ Sun, 24 Oct 2021 06:25:00 +0000 https://yourdailysportfix.com/?p=18995 One of the most popular weightlifting exercises around is the barbell back squat, which is beloved for its ability to hit a large variety of muscle groups including the core, the back, the quads, the glutes, and the hamstrings. A centerpiece for many workout programs, the barbell back squat gives you lots of bang for […]

The post How to Master the Barbell Back Squat appeared first on yourdailysportfix.com.

]]> One of the most popular weightlifting exercises around is the barbell back squat, which is beloved for its ability to hit a large variety of muscle groups including the core, the back, the quads, the glutes, and the hamstrings. A centerpiece for many workout programs, the barbell back squat gives you lots of bang for your buck. So you want to learn it? Here are some tips that will help.

Start Small

As a free weight exercise, it’s incredibly important to work your way up with barbell back squats. So go ahead and start with very low weight, even just the bar, at first until you really master the correct form.

Look Forward

Be careful to avoid dropping your chin to your chest, as it can make you hunch forward and mess up your squat form.

Keep Your Chest Up

To avoid letting your spine flex while squatting, make sure to always keep your chest up when you squat.

Align Your Knees With Your Toes

With your feet shoulder-width apart and your toes turned out slightly, make sure that your knees stay in line with your toes during the whole squat, not caving inward.

Keep Your Heels Flat

Your weight should be in your heels and mid-foot when you squat. Having it too far forward will put too much pressure on your knees. If this is hard for you, you may need to work on your hamstring flexibility.

Breathe

Using your breath to brace your core can help you to be able to squat more weight. Take a deep breath before you lift and hold the air in your lungs as you lower into your squat. Exhale when you return to the start position.

The post How to Master the Barbell Back Squat appeared first on yourdailysportfix.com.

]]> How to Protect Your Back During Workout https://yourdailysportfix.com/how-to-protect-your-back-during-workout/ Fri, 24 May 2019 08:59:07 +0000 https://yourdailysportfix.com/?p=3103 Exercising is great, but you have to make sure that you’re doing everything properly to avoid injuries. It doesn’t matter if you are a beginner or a pro, you should always make sure to protect the back. This is even more important if you are lifting heavy weights. Warm Up Properly This one is a […]

The post How to Protect Your Back During Workout appeared first on yourdailysportfix.com.

]]> Exercising is great, but you have to make sure that you’re doing everything properly to avoid injuries. It doesn’t matter if you are a beginner or a pro, you should always make sure to protect the back. This is even more important if you are lifting heavy weights.

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WUSSTEST DU SCHON⁉ || Wusstest Du schon, ob die Aussage stimmt: „Je breiter man greift, desto breiter wird der Rücken“? 💡Der Latzug sowie Klimmzüge sind sehr gute Übungen für den M. Latissimus Dorsi – auch „breiter Rückenmuskel“ genannt, der für die beliebte V-Form sorgt. Bleibt die Frage, welcher Griff bzw. welche Griffbreite am optimalsten ist: 🔸Lusk und Kollegen verglichen in ihrer Studie mit Hilfe einer EMG Messung vier verschiedene Griff-Varianten in Bezug auf die Muskelaktivierung. Heraus kam, dass unabhängig von der Griffbreite, die pronierte Variante (also im Obergriff) die optimalste ist 🔸In der Studie von Joseph und Kollegen war die Resonanz, dass der breite Obergriff ZUR BRUST dabei am sinnvollsten (und gesündesten) ist 🔸Bezüglich der Griffbreite war das Ergebnis der Studie von Andersen und Kollegen, dass egal wie breit der Griff ist, alle Varianten bei der konzentrischen Bewegung quasi gleich effektiv sind. Für die exzentrische Bewegung eignen sich jedoch 1,5x und 2x Schulterbreite am besten – wobei die Bizepsaktivierung maximiert wird, wenn 1,5x bzw. mittelbreit gegriffen wird 👉🏼Bedeutet: Ein zu breiter Griff, kann die Range of Motion des Latissimus beim Latzug oder Klimmzug sogar einschränken. Ein mittelbreiter Griff zur Brust ist laut Studien am optimalsten. Denn hierbei wird der Latissimus sowie der Bizeps am „besten“ rekrutiert ℹ Hoffe Euch interessieren solche Beiträge mit Studien? Wenn ja, dann lasst es mich gerne mit einem 💙 wissen! #rückentraining #latzug

A post shared by Fitness | Nutrition | Health (@lu_coaching) on

Warm Up Properly

This one is a given. If you don’t warm up properly, the chances of hurting yourself are much higher. Remember to do light stretching exercises even when you don’t have too much time to warm up. Easy movements in the upper and lower body should do the job.

Stretch the Legs

The hamstrings are located in the back of the legs and are muscles that you have to stretch regularly. If you want to protect the back, start the workout session with stretches that will release the tension in that part of the legs.

Activate the Core

If you are not doing anything with the core muscles, there are higher chances to get a back injury. Learn how to control the core, and learn how to properly do all exercises. If you activate these muscles you will be much stronger and be able to lift even more.

The post How to Protect Your Back During Workout appeared first on yourdailysportfix.com.

]]> ersion="1.0" encoding="UTF-8"?> back Archives - yourdailysportfix.com yourdailysportfix.com Thu, 02 Nov 2023 08:21:37 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png back Archives - yourdailysportfix.com 32 32 Avoid Backaches With These Simple Moves https://yourdailysportfix.com/avoid-backaches-with-these-simple-moves/ Thu, 02 Nov 2023 16:12:00 +0000 https://yourdailysportfix.com/?p=24202 Backaches are one of the most troubling, annoying pains out there, and they can hang around for a long time. While there are moves that can relieve back pain once it’s started, it’s best to try and prevent it rather than cure it. Check out these simple back moves which can strengthen muscles and avoid […]

The post Avoid Backaches With These Simple Moves appeared first on yourdailysportfix.com.

]]> Backaches are one of the most troubling, annoying pains out there, and they can hang around for a long time. While there are moves that can relieve back pain once it’s started, it’s best to try and prevent it rather than cure it. Check out these simple back moves which can strengthen muscles and avoid pain.

Swimming Strokes

Place a yoga mat on the floor and lie down on your stomach. Engaging your back, slightly raise your legs and your chest off the floor. Gently kick your legs (just move your toes if it feels like too much strain) while moving your arms in a breaststroke or front crawl motion. This is excellent for strengthening muscles right the way down your spine.

Shoulder Stretches

Take a small weight or a tin of beans in each hand. Extend your arms out sideways, then bring them together in front of your chest. Repeat as many times as you can.

Chair Raises

Sit in a chair with your feet touching the floor, hip-width apart. Slowly bend forward from the waist, and then rise up again so that your back is straight. Repeat for between 10 and 12 reps. This move gets the blood flowing and helps to tone important muscles which support posture and strength.

The post Avoid Backaches With These Simple Moves appeared first on yourdailysportfix.com.

]]> Strengthen Your Lower Back With These Exercises https://yourdailysportfix.com/strengthen-your-lower-back-with-these-exercises/ Wed, 26 Jul 2023 08:32:00 +0000 https://yourdailysportfix.com/?p=23397 While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective […]

The post Strengthen Your Lower Back With These Exercises appeared first on yourdailysportfix.com.

]]> While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective workouts to build a strong and sturdy lower back.

Glute Bridge

Lie on your back and bend your knees until your feet are flat on the floor. Without moving any other part of your body, engage your core and lift your back until it forms a straight line to your knees. Make sure to do this movement slowly and hold your position before lowering back down again. Make sure not to lift your back too high as this can cause strain.

Bird Dog

Begin by placing your hands, knees, and toes on the floor. Keep your hips as stable as possible as you extend one arm out along with the leg on the opposite side. Pause for a few seconds before returning back to your starting position. Once you’ve completed your desired number of reps, start doing the same with the other arm and leg.

The post Strengthen Your Lower Back With These Exercises appeared first on yourdailysportfix.com.

]]> Tips for Dealing With and Preventing Future Back Pain https://yourdailysportfix.com/tips-for-dealing-with-and-preventing-future-back-pain/ Thu, 08 Jun 2023 08:39:00 +0000 https://yourdailysportfix.com/?p=23033 Back pain is a common and often debilitating issue that affects millions of people worldwide. Whether it’s caused by poor posture, muscle strain, or certain medical conditions, finding relief is essential for a better quality of life. While it’s always recommended to consult a healthcare professional for a proper diagnosis, there are several tips and […]

The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.

]]> Back pain is a common and often debilitating issue that affects millions of people worldwide. Whether it’s caused by poor posture, muscle strain, or certain medical conditions, finding relief is essential for a better quality of life. While it’s always recommended to consult a healthcare professional for a proper diagnosis, there are several tips and exercises you can try at home to help alleviate back pain naturally. Read on to learn about some effective strategies to relieve pain and promote a healthy back in the process.

Maintain Good Posture

Improving your posture can help alleviate strain on your back muscles and promote better spinal health. Practice sitting and standing up straight, keeping your shoulders relaxed and your back aligned. When sitting for long periods, make sure to choose a chair that provides adequate support, and take frequent breaks to stretch and change positions.

Engage in Gentle Stretching Exercises

Consider incorporating exercises such as knee-to-chest stretches, cat-cow stretches, and pelvic tilts into your routine. These exercises target the muscles in your lower back and reduce tension. With regular practice, they can help to alleviate discomfort and restore mobility.

Strengthen Your Core Muscles

Weak core muscles can contribute to back pain, as they are responsible for supporting your spine. Strengthening these muscles can help stabilize your spinal column, reducing strain on your back and preventing future pain. Exercises such as planks, bridges, and abdominal crunches are great ways to target your core.

The post Tips for Dealing With and Preventing Future Back Pain appeared first on yourdailysportfix.com.

]]> How to Get Seriously Strong Arms https://yourdailysportfix.com/how-to-get-seriously-strong-arms/ Sat, 03 Dec 2022 08:06:00 +0000 https://yourdailysportfix.com/?p=21267 Strong arms never go out of fashion. Think Michelle Obama and Jennifer Lopez—we all want what they have. It takes just 15 minutes of focused arm exercises to stay toned and strong. All you need are some dumbbells and a yoga mat and you’re set. These exercises can be incorporated into your full body workouts, […]

The post How to Get Seriously Strong Arms appeared first on yourdailysportfix.com.

]]> Strong arms never go out of fashion. Think Michelle Obama and Jennifer Lopez—we all want what they have. It takes just 15 minutes of focused arm exercises to stay toned and strong. All you need are some dumbbells and a yoga mat and you’re set. These exercises can be incorporated into your full body workouts, or you can dedicate one workout a week to your upper body.

Bicep Curls

Standing with your feet hip width apart, take a dumbbell in each hand. Without moving the upper arms, bend the elbows and bring the weights towards the shoulders. Lower back to starting point with control and do 11 more reps.

Alternating Bent Over Row

With dumbbells or kettlebells, stand feet hip-width apart and your palms facing each other. Hinge the hips backwards and bring the upper body parallel to the floor. Contracting the core, bend the left elbow back, bringing the hand in line with your ribs, lower back to start position. Do 12 reps on each side.

Tricep Kickbacks

Start with feet apart and knees bent. Lean slightly forward with a dumbbell in each hand, elbows at 90 degrees by your sides. Press the dumbbells back and up, and as you straighten your arms, squeeze the triceps. Lower weights with control to start position. Do 12 reps.

The post How to Get Seriously Strong Arms appeared first on yourdailysportfix.com.

]]> How to Master the Barbell Back Squat https://yourdailysportfix.com/how-to-master-the-barbell-back-squat/ Sun, 24 Oct 2021 06:25:00 +0000 https://yourdailysportfix.com/?p=18995 One of the most popular weightlifting exercises around is the barbell back squat, which is beloved for its ability to hit a large variety of muscle groups including the core, the back, the quads, the glutes, and the hamstrings. A centerpiece for many workout programs, the barbell back squat gives you lots of bang for […]

The post How to Master the Barbell Back Squat appeared first on yourdailysportfix.com.

]]> One of the most popular weightlifting exercises around is the barbell back squat, which is beloved for its ability to hit a large variety of muscle groups including the core, the back, the quads, the glutes, and the hamstrings. A centerpiece for many workout programs, the barbell back squat gives you lots of bang for your buck. So you want to learn it? Here are some tips that will help.

Start Small

As a free weight exercise, it’s incredibly important to work your way up with barbell back squats. So go ahead and start with very low weight, even just the bar, at first until you really master the correct form.

Look Forward

Be careful to avoid dropping your chin to your chest, as it can make you hunch forward and mess up your squat form.

Keep Your Chest Up

To avoid letting your spine flex while squatting, make sure to always keep your chest up when you squat.

Align Your Knees With Your Toes

With your feet shoulder-width apart and your toes turned out slightly, make sure that your knees stay in line with your toes during the whole squat, not caving inward.

Keep Your Heels Flat

Your weight should be in your heels and mid-foot when you squat. Having it too far forward will put too much pressure on your knees. If this is hard for you, you may need to work on your hamstring flexibility.

Breathe

Using your breath to brace your core can help you to be able to squat more weight. Take a deep breath before you lift and hold the air in your lungs as you lower into your squat. Exhale when you return to the start position.

The post How to Master the Barbell Back Squat appeared first on yourdailysportfix.com.

]]> How to Protect Your Back During Workout https://yourdailysportfix.com/how-to-protect-your-back-during-workout/ Fri, 24 May 2019 08:59:07 +0000 https://yourdailysportfix.com/?p=3103 Exercising is great, but you have to make sure that you’re doing everything properly to avoid injuries. It doesn’t matter if you are a beginner or a pro, you should always make sure to protect the back. This is even more important if you are lifting heavy weights. Warm Up Properly This one is a […]

The post How to Protect Your Back During Workout appeared first on yourdailysportfix.com.

]]> Exercising is great, but you have to make sure that you’re doing everything properly to avoid injuries. It doesn’t matter if you are a beginner or a pro, you should always make sure to protect the back. This is even more important if you are lifting heavy weights.

View this post on Instagram

WUSSTEST DU SCHON⁉ || Wusstest Du schon, ob die Aussage stimmt: „Je breiter man greift, desto breiter wird der Rücken“? 💡Der Latzug sowie Klimmzüge sind sehr gute Übungen für den M. Latissimus Dorsi – auch „breiter Rückenmuskel“ genannt, der für die beliebte V-Form sorgt. Bleibt die Frage, welcher Griff bzw. welche Griffbreite am optimalsten ist: 🔸Lusk und Kollegen verglichen in ihrer Studie mit Hilfe einer EMG Messung vier verschiedene Griff-Varianten in Bezug auf die Muskelaktivierung. Heraus kam, dass unabhängig von der Griffbreite, die pronierte Variante (also im Obergriff) die optimalste ist 🔸In der Studie von Joseph und Kollegen war die Resonanz, dass der breite Obergriff ZUR BRUST dabei am sinnvollsten (und gesündesten) ist 🔸Bezüglich der Griffbreite war das Ergebnis der Studie von Andersen und Kollegen, dass egal wie breit der Griff ist, alle Varianten bei der konzentrischen Bewegung quasi gleich effektiv sind. Für die exzentrische Bewegung eignen sich jedoch 1,5x und 2x Schulterbreite am besten – wobei die Bizepsaktivierung maximiert wird, wenn 1,5x bzw. mittelbreit gegriffen wird 👉🏼Bedeutet: Ein zu breiter Griff, kann die Range of Motion des Latissimus beim Latzug oder Klimmzug sogar einschränken. Ein mittelbreiter Griff zur Brust ist laut Studien am optimalsten. Denn hierbei wird der Latissimus sowie der Bizeps am „besten“ rekrutiert ℹ Hoffe Euch interessieren solche Beiträge mit Studien? Wenn ja, dann lasst es mich gerne mit einem 💙 wissen! #rückentraining #latzug

A post shared by Fitness | Nutrition | Health (@lu_coaching) on

Warm Up Properly

This one is a given. If you don’t warm up properly, the chances of hurting yourself are much higher. Remember to do light stretching exercises even when you don’t have too much time to warm up. Easy movements in the upper and lower body should do the job.

Stretch the Legs

The hamstrings are located in the back of the legs and are muscles that you have to stretch regularly. If you want to protect the back, start the workout session with stretches that will release the tension in that part of the legs.

Activate the Core

If you are not doing anything with the core muscles, there are higher chances to get a back injury. Learn how to control the core, and learn how to properly do all exercises. If you activate these muscles you will be much stronger and be able to lift even more.

The post How to Protect Your Back During Workout appeared first on yourdailysportfix.com.

]]>