Ballet stretches to do at home?
Here are some that I think would be helpful: Left and Right splits hold 30 seconds. Go into your straddle (or V) stretch, point your toes, and stretch right side, left side, center. Do the splits again but this time hold 60 seconds Do the straddle stretch with flexed feet and when you stretch right and left face yourself to your leg and try to get your shoulders down to your leg (but don't force it if you can't) A back stretch: You could have a person sit on your ankles/calves but you could do it yourself too. Lie on the floor belly down and put your arms in fifth position. Trying not to get your legs off the ground (or if you have a person sitting on them, that solves the problem) go up and try to hold it and then go back down. Also try not to bend your legs. If you can get someone to sit on your calves you get get a lightweight (or heavy, but that gets pretty hard after a bit) ball and go up and get the ball then go back down and the next time you go back up hand the ball to the person. If the way I'm try to explain this doesn't really make sense think of it as a 'back-up'. For your abs: 1)Push ups 2)Pilates 100 (where you lie on your back and lift your legs off the floor and do up and down motions in the air with your arms 100 times. Don't lift your legs too high because it would be too easy but it becomes quite challenging if their really low almost touching the ground.) 3)The 'bug' (where you lie on your back with your arms and legs straight up in the air and move opposite arm and leg down and back up. Ex: Lower your right foot and left arm down (down so it touches the ground) then bring it back up. Then left foot and right arm etc..) 4)Sit ups You can touch your toes and also do that on the floor and try to get your belly down to your legs (if on floor) and try to get your head down (if standing up) Remember that it is important not to push something too hard because you could pull something. I hope I helped and I'm sorry if any if my explanations were confusing!
Lower back pain after deadlifting?
Okay.... so on Monday (my Chest and Back Day) I lifted too heavy on deadlifts and didn't do them properly and my lower back has been hurting like hell ever since. Today, on Leg Day, I bent forward while doing squats and now my back really hurts. I think it might have something to do with hernia or vertebrae discs on my power back. That or maybe some muscle pain. I can't even bend forward a lot when doing seated hamstring stretches because it hurts so much. Anyone recommend any physical therapy I can perform on myself to help treat this problem? I'm thinking some stretches and some ice on my lower back. Anything would be greatly appreciated. If I think of other things to say, I will add the details. My back just hurts too much right now.
How can I relieve my back pain after lifting heavy weights?
Hi,I would suggest if you got pain yesterday, then give rest to your back for 1 or 2 more days. Till then don’t go for deadlifts or exercises which can increase your back pain. Take care of the following things whenever you lift weights. I hope these things will help you in the gym not to get an injury.If you are lifting heavy weights, and you feel like its just your start or you can have pain, I would suggest you use the belt while you do weight training.Don’t skip back exercises. Go online to check “exercises to make your back strong” and add it to your exercise schedule.Internal injuries take a lot of time to recover if not taken seriously. So, I would suggest you sit in right posture and take rest from weights. If you don’t want to skip workouts, go and do but don’t lift heavy weights.Don’t forget to do stretching exercises too.To know more about your fitness related questions, Please follow www.bebeyondyou.com :)
Why can't I lift my legs during exercise?
You lack the strength and that's okay. Sounds like you may need to strengthen your abs to lift your legs from that position. If the issue is that the back of your legs are too tight, then you need to work on hamstring flexibility (but the actual lifting effort should come from your lower abs).
What stretches can i do to improve my layback spin?
doing back bends or bridges help alot and for your leg just have your back to a table and put your leg on it like your in a spiral and try and lean back. my coach told me to try and think there is a pizza box on your leg. dont forget to keep your balance on your heel and dont lean too far back or too far forward. good luck :)
Lower back pain when I lift my leg?
My lower left back has a stinging pressure it feels like when i lift my left leg. It started last spring during track and field I ran 100m and stretch good so I dont think it was a pulled muscle. When i extend my leg fully out the pain starts to i cant lift my leg high then a few inches and when i went to the doctor he said nothing was wrong at all. it also occurs sometimes when i twist but not as often. If you know what it is and could tell me that would be terrific or give me some type of stretch that could help it or something to kill the pain cause pain killers dont seem to work at all
Hip pops when i lift my right leg and lower it?
for as long as i can remember my right hip would pop when i lay down on my back and would raise my leg up then lower it down to stretch my muscles .while i lower my leg down my hip pops.. sometimes its not painful and other times it hurts a lot.im not sure what it is but now when i walk a lot my hip hurts and i have to sit down. any advice would help
Why, when doing a hamstring stretch, do I feel it the most right behind my knee?
If you feel a pull in the back of your knee during a hamstring stretch, obviously you are loading the ligaments and joint capsules rather than stretching your hammies. The solution is to bend the knee slightly to unload the ligaments and refocus thestretch on the area between your glutes and a hands width above your knees. The normal sensations during proper flexibility training are muscle tension which may be painful.Pavle’s Relax Into Stretch
Slight pain in lower back when I extend my legs while sitting, how do I treat it effectively?
A2ATest your nerve mobility with the "slump test" to see if this is what your having an issue with. Physiopedia, universal access to physiotherapy knowledge. If this is a positive test- try to do gentle nerve slider stretches.http://m. Please NOTE: this may provoke the back symptoms. Talk to or meet a physio if you have doubts.
How can I work out my legs without hurting my knees and lower back?
First let's take a look at some factors that may aggravate your knees and back.StopSitting for prolonged periodsPoor postureCarrying weight on only one side of your bidyWalking downstairs hardLifting heavy until you've developed a strong base of walking and body weight fitness (takes at least 6–8 weeks)Sleeping on an old mattressLooking down at a mobile device (books too) for long periods of timeSmoking. Smoking reduces healing. For instance, diabetics with foot ulcers aren't even allowed to use hyperbaric therapy until they stop smoking. If quitting isn't something you want to do, switch to e-cigarettes. They're supposedly at least 95% safer than tobacco and instead of inhaling combustion products, you're inhaling vapor, much like a humidifier or nebulizer treatment, but with nicotine and propylene glycol (in many products we put in our mouths and on our faces daily)Use improper form. Squats require hip mobility and flexibility and improper form can really hurt your knees and back. Same goes for deadlift.DoStretch. Quadriceps stretches, ITB stretches, calf stretches, hamstring stretches (starting to sound like Bubba). Don't do toe touches if your back already hurts. Instead, squat down until you feel your back stretching a bit.Sit as little as possible. Stand or lie down.Give yourself 6–8 weeks of a solid base of walking and calisthenics before even attempting to do compound strength training such as squats or deadlift.Sleep, nap. Sleep is the most anti inflammatory thing you can do. Sleep also produces the most powerful antioxidant most of us can afford, melatonin.Get adequate sunlight. If you're pasty white, you may only need to get 5–10 minutes. If you're particularly dark-skinned, you may need up to 30–40 minutes.Use tools to lift things when available.Carry weight in both hands if you have to carry something (groceries, lunch for work/school, etc).Be patient with fitness and it will pay dividends.