- More and more people suffer from chronic back pain brought about by sitting and slouching for long hours.
- Exercise physiologist Tom Holland shares a short workout that can bring some relief from back pain.
- By working some core moves into your routine, this workout not only stops body pains but also effectively builds body strength.
Recently, most of us have been spending more time at home working long hours — sitting and slouching while staring at the computer. Because of this, back pain has become one of the most common problems afflicting people of all ages these days. Such poor posture adds pressure on the spine, causing aches and stiffness that can lead to nerve damage and serious long-term injuries.
Good posture during this period is particularly important. Besides being physically active, working your core is one surefire way of feeling better and building more muscle.
There are a million ways to work your core. So how do you know what’s best or where to even start?
Exercise physiologist and author of The Micro-Workout Plan: Get the Body You Want without the Gym in 15 Minutes or Less a Day, Tom Holland, offers a short and ultra-fast workout that can both ease and prevent back pain.
“This workout helps to improve sports performance and makes your activities of daily living easier as well. You can do this micro-workout two to three times a day, several days a week to strengthen and sculpt your core,” he says.
The key to working your core is the frequency into which you do the workout and not necessarily the duration, adds Holland. No equipment needed because it’s all about the plank.
“The plank is an incredibly effective exercise because, unlike many abdominal moves like the traditional crunch, it works both the front and back of your midsection at the same time,” he adds.
Read on and learn how to perform these exercises with correct form.
1. Forearm Plank
Starting with a kneeling position, bend your elbows to 90 degrees and move forward to place your hands and forearms on the floor. Extend your legs out behind you and rest your toes on the floor. Your body should form one straight line from your shoulders to your heels. Hold this position for 15 seconds.
2. Side Plank Left
Lie on your left side with your legs straight and stacked on top of each other. With your left forearm on the floor, lift your hips off the ground. Your body should be in a straight line from your ankles to your head. Hold for 15 seconds.
3. Side Plank Right
Lie on your right side with both feet straight and stacked on top of each other, with your right forearm on the floor. Just like the side plank left, lift your body off the floor so that you’re supporting your weight with your forearm and the side of your right foot. Again, the body should be in a straight line from your ankles to your head. Hold this position for 15 seconds.
4. Spider-Man Plank
Start in a plank position. While keeping your body straight while holding it up on your forearms and toes, alternately bring your right knee to your right elbow, and repeat on your left side, bringing your left knee up to your left elbow. Hold each rep for 15 seconds.
Source: Eat This, Not That!