NoExcusesGym

 Getting in shape, including losing weight, is by far the most popular New Year’s resolution. Shortly after the holiday excesses, many Americans will trek to the gym to shed pounds.

But if you’re not careful, you won’t shed pounds, but gain back pain instead. Here are some tips to help you protect your back while exercising, but first a warning.

•  Check your posture. Pull your shoulders back and keep your head erect. Your head weighs eight to 12 pounds. You strain your upper back muscles whenever you allow it to hang forward. Don’t lift your chin up too much, pull your head up from the back side.  Keep your abs tight all the time to support your spinal. Imagine that you want to grow up from your hips. When exercising maintaing a good posture and form all the time. Stop when your start loosing your form, take a break or lighter weights.

•  Stop slouching. Long-term slouching takes its toll on your spine. When supportive muscles weaken, you’re vulnerable to injury during exercise.   Consider chairs with ergonomic features, which maintain the neutral posture of your spine even while reclining. Control your shoulder blades, keep them down and pull them together. Strenghten your upper back and stretch your chest muscles.

•  Stand tall. The taller you stand, the straighter your spine. Your ears, shoulders, hips, knees and ankles should form a straight vertical line.

•  Strengthen your core muscles. These vital muscles around your abdomen and back that support your spine. An exercise ball is an excellent - and safe - tool you can use at home for increasing your core muscle tone.

•  Start slowly and be consistent. Poor posture doesn’t happen overnight, so correcting it doesn’t either. When you start a new exercise program, don’t try to do everything at once.  Start with fewer repetitions and see how your body responds.

(by Marcela Vanharova)