If you're sitting more than 5 hours a day, you're ruining your...
Keith Ferrara@keithjferrara
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Aug 31, 2024
~2 min read
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If you're sitting more than 5 hours a day, you're ruining your back.
Here are 5 exercises you can do right now that will strengthen your back and eliminate your back pain:
/Thread/
Here are 5 exercises you can do right now that will strengthen your back and eliminate your back pain:
/Thread/
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Philosophy
Back injuries are a common occurrence for people of all ages.
By properly training the components listed below, you will not only reduce the incidence of injury, but you will improve your day to day movement:
1. RPR
2. Deadlift
3. Good Mornings
4. Reverse Hypers
5. Back Extensions
Back injuries are a common occurrence for people of all ages.
By properly training the components listed below, you will not only reduce the incidence of injury, but you will improve your day to day movement:
1. RPR
2. Deadlift
3. Good Mornings
4. Reverse Hypers
5. Back Extensions
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1. Reflexive Performance Reset
Hip extension is a movement we perform all day, every day.
When you have back pain, the lower back drives hip extension.
The proper firing pattern for hip extension is:
1. Glute
2. Hamstring
3. Opposite QL
Activating daily using RPR ensures that the glutes are the primary driver in hip extension and not the lower back.
Hip extension is a movement we perform all day, every day.
When you have back pain, the lower back drives hip extension.
The proper firing pattern for hip extension is:
1. Glute
2. Hamstring
3. Opposite QL
Activating daily using RPR ensures that the glutes are the primary driver in hip extension and not the lower back.
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2. Deadlift
One of the best exercises to strengthen the back.
The exercise targets the entire posterior chain of both the upper and lower body.
Start with the bar over your toes, squat the bar off the ground to the hip, keeping the bar tight to the body the entire time.
Sets: 4-6
Reps: 1-3
One of the best exercises to strengthen the back.
The exercise targets the entire posterior chain of both the upper and lower body.
Start with the bar over your toes, squat the bar off the ground to the hip, keeping the bar tight to the body the entire time.
Sets: 4-6
Reps: 1-3
0:03
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3. Good Mornings
Great exercise for the posterior chain that targets the:
- Glutes
- Hamstrings
- Erector Spinae
Start with a wide stance and slight bend in the knee and sit your hips back as far as possible.
Keep your back as flat as possible.
Sets: 4-5
Reps: 3-8
Great exercise for the posterior chain that targets the:
- Glutes
- Hamstrings
- Erector Spinae
Start with a wide stance and slight bend in the knee and sit your hips back as far as possible.
Keep your back as flat as possible.
Sets: 4-5
Reps: 3-8
0:04
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4. Reverse Hypers
All you need for this one is a bench at an incline.
All you have to do is lift your legs to be parallel with your body.
Targets the:
- Glutes
- Hamstrings
- Erector Spinae
This exercise has worked miracles for people recovering from spine injuries.
Sets: 3-4
Reps: 5-12
All you need for this one is a bench at an incline.
All you have to do is lift your legs to be parallel with your body.
Targets the:
- Glutes
- Hamstrings
- Erector Spinae
This exercise has worked miracles for people recovering from spine injuries.
Sets: 3-4
Reps: 5-12
0:08
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5. Back Extension
You can do this with a back extension machine or with a partner holding your legs down.
Main muscles this one targets:
- Erector spine
As you get better at the movement, you can start to load with weight.
Sets: 3-4
Reps: 8-15
You can do this with a back extension machine or with a partner holding your legs down.
Main muscles this one targets:
- Erector spine
As you get better at the movement, you can start to load with weight.
Sets: 3-4
Reps: 8-15
0:09
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By using these exercises you will:
1) Strengthen your entire back
2) Strengthen your lower body
3) Strengthen your entire body
4) Reduce your back pain
5) Improve your movement
1) Strengthen your entire back
2) Strengthen your lower body
3) Strengthen your entire body
4) Reduce your back pain
5) Improve your movement
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TL;DR
5 Exercises To Strengthen Your Back & Eliminate Pain
1. RPR
2. Deadlift
3. Good Mornings
4. Reverse Hypers
5. Back Extensions
5 Exercises To Strengthen Your Back & Eliminate Pain
1. RPR
2. Deadlift
3. Good Mornings
4. Reverse Hypers
5. Back Extensions
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