Posts Tagged ‘low back pain’

Salvere Blog: Virtual World Stretch #3 — Doin’ The Twist

July 14, 2020
by Salvere Health and Fitness
Before we move on to stretch #3, did you get a chance to try out any of the others? How’d they feel? Do you find it helps “undo” a little of your computer time posture? Email us if you feel something specific and we can work to include it in our series.
img_seated_spine_stretch2This week, lets address the muscles surrounding your torso, lower back and sides of your trunk. Do you find yourself stiff after sitting for a while? Do you get periodic lower back pain? The muscles surrounding the ribs, spine, shoulders and hips feel unhappy after a day of sitting. Remember the spine is meant to move in all different ways and sometimes keeping it in one position for extended periods of time create tension and stiffness. These next few blogs will focus on a few different exercises to address these areas.
The stretch this week works on trunk or torso rotation. You can perform this seated right in your office chair or seated on the floor.
— from your chair, sit up off the seat back with your knees bent at 90 degrees and feet flat on the floor
— from the floor, sit with your legs straight out in front of you and take your left leg, bend the knee and cross it over your right straight leg
— for both positions, keep your head and chest up and spine neutralmaxresdefault
— be careful not to drop your chin towards your chest
— seated in your chair, keep your knees facing forward and rotate your chest and shoulders towards the right, using your legs as leverage to twist. Hold for 60+ seconds.
— seated on the floor, rotate your torso towards the left leg twisting your spine and using your left leg as leverage. Hold for 60 or more seconds then switch.
Hold your positions for at least 60 seconds, maybe even longer. Your spine and torso will thank you!! When you get into the positions, take time to breathe. Sometimes breathing will feel challenging when stretching the torso. Back off the stretch a little bit and take a few breaths and try to move back into a deeper stretch.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 410.707.0055.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: The Core — Beyond the 6-Pack

June 7, 2016
by Salvere Health and Fitness
Years ago when my grandmother was young there were garments specifically made to achieve a slim line and the illusion of a strong core. Fast forward to modern times and we have refocused our attention to a six-pack vision of what our core should look like. With summer just around the corner, many people come in to their workout sessions requesting stomach exercises for the sake of swimsuit season.
Aside from the fact that exercising muscles in a certain area does not directly burn fat from that area, having a six-pack or flat stomach also does not necessarily equate to strong core muscles. The structure of your core does a variety of things that affects dozens of muscle groups. Let’s take some time to really get to the core of your Core…

Your core includes the pelvic floor muscles, transverse abdominis (deep core), internal and external obliques (side of the trunk ), mulifidus (deep back muscles) erector spinae (vertical back muscles), diaphragm, gluteus maximus (butt) and the trapezius (top of the back). These muscles all work together to help you prevent injury, perform sports and daily living tasks.

A weak core can cause lower back pain, IT band, and knee issues. The surrounding muscles try to compensate for that weakness and can cause imbalances and injuries. Which brings me back to the core issue, strengthen
all the muscle groups activated by the core and you will be ready to enjoy your summer!!
by Pam Beck, personal trainer and group fitness instructor at Salvere Health and Fitness.
To contact Pam, call her at (443) 799-6055 or email her at .