❌ Don't hold your breath remember to breathe throughout the exercise. Create an arch in your low back by raising your abdomen toward the sky, while at the same time bowing your head. ❌ Avoid arching your back excessively during the movement. ❌ Don't lift too heavy without proper form, risking injury. ❌ Avoid using excessive momentum or swinging to lift the barbell. Don'ts ❌: ❌ Don't round your back or hunch your shoulders during the exercise. Keep your muscles relaxed throughout exercise. Perform a gentle circular motion over the ball. Relax your body weight on top of the ball. Place a massage ball underneath the chest region. Perform during your break or team huddle.
✅ Aim for 6-10 reps per set, focusing on proper form and controlled movements. Ideally, regular exercise, weight management, and kicking bad habits should be the first option for tackling most lower back problems. The tight muscles associated with the hunched posture will need to be released. Manage back pain with these standing back extension and flexion exercises. ✅ Lower the barbell back down in a controlled manner. Move slowly between movements and hold in each. ✅ Pull the barbell towards your midsection, squeezing your shoulder blades together. Inhale, tighten your core muscles and round your back, like a cat. ✅ Keep your back straight and chest up throughout the movement. Arch & Flatten allows clients to release and regain control of the lower back and abdominal muscles. ✅ Grip the barbell with hands slightly wider than shoulder-width and an overhand grip. Arch your back the opposite direction by lowering your abdomen toward the ground, while at the same time raising your head. Do's ✅: ✅ Stand with feet shoulder-width apart and knees slightly bent. Please read and FOLLOW Barbell rows are very effective on growing and strengthening the upper back muscles here are some tips that you should follow at all times when performing barbell rows.
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