Low Back Care Intro Program by ZINNFIT
Your Low Back NEEDS to be regularly stretched and strengthened! Protect Ur BACK!
The fundamentals to a successful back care program are stretching, strengthening and weight loss. This is the first in a series of Low Back stretches and strengthening exercises. If you want to get your low back in shape, then this ZinnFit system was created for you. Designed by renowned fitness trainer, Adam Zinn, the entire ZinnFit system will allow you to stretch, strengthen and protect your low back from future injury. By focusing for just a few minutes each day on your low back, you can see dramatic improvements in your posture, your flexibility and the strength of your lower back. This program focuses not only on your low back, but also all of the muscles and areas that CONNECT to your low back. As a result, you have the most complete protection for your low back area.
Like this program or want more exercise variety??? Then see ZinnFit Low Back Care Protection & Complete Programs on YouTube. Each of these longer Programs includes 4-5 min gentle warm-up, new stretching routines & video demonstrations featuring strengthening exercises for maximum low back improvement.
DIRECTIONS: Do a short cardio warm-up such as walking before using this program to get your heart rate up, blood circulating and body temperature elevated or perfect after your cardio session. CONSULT WITH YOUR PHYSICIAN BEFORE USING THIS OR ANY EXERCISE PROGRAM. Never push through any pain. Stretching is only about a mild ache in your muscles...not pain. Let your body be your guide. LISTEN TO YOUR BODY.
Make sure your volume is set to be able to hear the instructions. If the sound is still not loud enough, consider using ear buds or headphones. Also make sure that any SCREEN BLANKING screen saver is turned off or to a time frame longer than this program so that your screen does not go blank in the middle of your exercise.
Initially perform exercises in front of a mirror to confirm correct form and technique. If you are having trouble performing this program, watch it a few times to see and hear the correct form.
Be sure to do the Low Back Care Intro Program several times before moving on to the Low Back Care Complete & Low Back Care Protection Programs.
This is a static image with 3 choices showing three levels of difficulty. For each stretch, choose the one that provides a dull ache without any pain. On some you may decide on the Basic level while on other stretches, you may choose a more Advanced level. (The pictures do not move or change...the Program is not a touch screen during the stretches.)
The total time to run the Program is 7 minutes.
1. Don't bounce!
You will get the best stretch, and prevent injuries if you avoid bouncing. Instead, hold the stretch, and feel a constant pull in the muscles.
2. Focus on those low back muscles.
While a good overall routine is helpful, your emphasis should be on the low back muscles since they will be most heavily involved in your workout.
3. Warm up before stretching.
Just some easy walking or a light jog will be sufficient to warm up your muscles, but it will make the stretching session much more valuable.
4. Begin slowly.
You don't need to touch your toes right away: Begin slowly and push yourself as your muscles loosen up. Stretching too much, too soon can be painful and potentially harmful.
5. Hold the stretch.
Once you feel your muscles reaching their limit, hold the position for a count of 5 and BREATHE. Then push yourself a little further and hold again for a count of 5 and BREATHE.
6. Don't rush your stretching routine.
If you're going to have to cut your workout short, don't skip or shorten the stretching. This is more important than an extra set of reps or another half mile.
7. Losing weight will significantly help your low back. If you are overweight, then losing weight will give you large gains in your efforts to improve your low back.
8. Do program daily.
Do not use this program if you have any of the following: chronic low back pain, back pain, sciatica, lumbago, piriformis syndrome, ischiadic passion disease, back pain, low back pain, slipped disc, herniated disc, spinal stenosis, spondylolisthesis, sciatic nerve, back injury, TENS, nerve root irritation, nerve impingement, ruptured disc, spinal degeneration, cauda equina syndrome, musculoskeletal pain syndromes, myofascial pain syndromes, fibromyalgia, osteomyelitis, sacroiliitis.
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