Category: Fitness

Fitness articles discussing exercises, fitness programs, things to do and not to do by highly qualified person trainers and strength and conditioning coaches who work with elite sports people and the general public.

Exercises for the lower back

Posted on

Incorporating exercises that target the lower back into a well-rounded fitness routine can contribute to better posture, reduced risk of injury, improved functional movement, and overall spinal health. It’s important to perform these exercises with proper form and technique to maximize benefits and minimize the risk of injury.

Remember to consult with a healthcare professional before starting any new exercise program, especially if you have a history of lower back problems or injuries.

Anatomy

The lower back, also known as the lumbar region, is a complex structure consisting of bones, muscles, ligaments, nerves, and discs. Understanding the anatomy of the lower back is essential for maintaining spinal health and preventing injuries. Here’s an overview of the anatomy of the lower back:

  1. Vertebrae: The lower back is comprised of five vertebrae known as L1 through L5. These vertebrae are the largest in the spine and bear much of the body’s weight. The vertebrae are separated by intervertebral discs, which act as cushions and provide flexibility to the spine.
  2. Intervertebral Discs: Intervertebral discs are fibrous structures located between each vertebra. They consist of a tough outer layer called the annulus fibrosus and a gel-like inner core called the nucleus pulposus. Intervertebral discs help absorb shock, distribute pressure evenly along the spine, and allow for movement.
  3. Spinal Ligaments: Ligaments are strong bands of connective tissue that help stabilize the spine and support its various movements. In the lower back, several ligaments run along the front, back, and sides of the vertebrae, including the anterior longitudinal ligament, posterior longitudinal ligament, ligamentum flavum, and interspinous ligaments.
  4. Muscles: The muscles of the lower back provide support and stability to the spine, facilitate movement, and help maintain posture. Key muscles include:
    • Erector Spinae: This group of muscles runs along the length of the spine and helps extend the back and maintain an upright posture.
    • Multifidus: These small muscles lie deep in the spine and provide stability to individual vertebrae.
    • Quadratus Lumborum: Located on the sides of the lower back, these muscles help stabilize the pelvis and spine and assist with lateral flexion and extension.
    • Transversus Abdominis: While primarily considered part of the core musculature, the transversus abdominis also contributes to lower back stability by providing support to the lumbar spine.
  5. Nerves: Nerves in the lower back transmit signals between the brain and the rest of the body, controlling movement and sensation. The lumbar spinal nerves branch off from the spinal cord and innervate the lower back, hips, buttocks, legs, and feet.

Understanding the anatomy of the lower back can help individuals take proactive measures to maintain spinal health, prevent injuries, and address any issues that may arise. Proper posture, regular exercise, flexibility training, and ergonomic practices can all contribute to a healthy lower back and overall spinal function.

Exercises

1. Superman: Lie face down on the floor with your arms extended overhead and your legs straight. Lift your arms, chest, and legs off the floor as high as possible and hold for a few seconds before lowering back down.
2. Bridges: Lie on your back with your knees bent and feet flat on the floor. Raise your hips towards the ceiling, keeping your feet and shoulders on the ground, hold for a few seconds, and lower back down.
3. Bird Dogs: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Extend your right arm and left leg straight and hold for a few seconds before returning to the starting position. Repeat with your left arm and right leg.
4. Plank: Start in a push-up position with your arms straight and your wrists under your shoulders. Lower your forearms to the ground and hold your body straight from your head to your heels.
5. Cat-Cow Stretch: Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Arch your back towards the ceiling as you exhale, then round your spine as you inhale.
Focusing on proper form and starting with lighter weights or low repetitions is essential to prevent injury. If you have chronic or acute pain in your lower back, consult a healthcare professional before starting any exercise program.

 

If you need any advice on any exercises that target your lower back, get in touch with one of our personal trainers. Contact us by dropping an email at info@livewellhealth.co.uk or phone us on 0330 043 2501

 

Anterior Deltoid Exercises

Posted on

Anterior Deltoid Exercises

The deltoid muscles, commonly referred to as delts, are a group of three individual muscles located in the shoulder region: the anterior deltoid, lateral deltoid, and posterior deltoid. Together, they form the rounded contour of the shoulder and play a crucial role in various upper body movements.

  1. Anterior Deltoid: The front portion of the deltoid muscle, responsible for flexing the shoulder joint and lifting the arm to the front. Exercises that target the anterior deltoid include shoulder presses, front raises, and chest fly variations.
  2. Lateral Deltoid: The middle portion of the deltoid muscle, responsible for abducting the shoulder joint (lifting the arm to the side) and stabilizing the shoulder during overhead movements. Exercises that target the lateral deltoid include lateral raises, upright rows, and lateral deltoid raises.
  3. Posterior Deltoid: The rear portion of the deltoid muscle, responsible for extending the shoulder joint (moving the arm backward) and assisting in movements like pulling and rowing. Exercises that target the posterior deltoid include rear deltoid flies, reverse fly variations, and face pulls.

Overall, the deltoid muscles are involved in a wide range of shoulder movements, including pushing, pulling, and lifting. Strengthening the deltoids is essential for improving shoulder stability, enhancing posture, and supporting functional movements in everyday life and athletic activities. Proper form and technique are crucial when performing deltoid exercises to prevent injury and maximize muscle engagement.

Strengthening

Overhead Press:
• Stand with feet shoulder-width apart and grasp a barbell with a palms-forward grip.
• Clean the barbell to your shoulders.
• Stand straight and press the barbell overhead until your arms are fully extended.
• Lower the barbell back to your shoulders and repeat.

Front Raises:
• Stand with feet shoulder-width apart and hold a dumbbell in each hand.
• Keep palms facing the floor and raise both arms to the front, until they are parallel to the floor.
• Lower the dumbbells back to the starting position.

Incline Bench Press:
• Lie on an incline bench with feet firmly on the floor.
• Grasp a barbell with a palms-forward grip and lower the barbell to your chest.
• Press the barbell up, extending your arms fully.
• Lower the barbell back to your chest and repeat.

Push Up:
• Get into a plank position with hands placed slightly wider than shoulder-width apart.
• Lower your body until your chest almost touches the ground.
• Push back up to the starting position.

Dip:
• Grasp the bars of a dip station.
• Lower your body by bending your arms until your upper arms are parallel to the floor.
• Push back up to the starting position.

Upright Row:
• Stand with feet shoulder-width apart and hold a barbell with a palms-down grip.
• Keep elbows close to your body and raise the barbell to your chin.
• Lower the barbell back to the starting position.

Battle Ropes:
• Stand with feet shoulder-width apart and hold an end of the battle rope in each hand.
• Move the ropes up and down, alternately, in a whipping motion.
• Repeat for the desired number of repetitions or time.

Stretching

Standing Reverse Shoulder Stretch:
• Stand with your feet shoulder-width apart.
• Hold your right arm straight up, with your elbow bent and your hand behind your head.
• Use your left hand to gently pull your right elbow towards your left ear.
• Hold the stretch for 15-30 seconds, then switch sides.

Assisted Reverse Shoulder Stretch:
• Stand facing a wall and place your hand on it at shoulder height.
• Take a step back with one foot and keep the other foot forward.
• Keep your arm straight and lean forward, feeling a stretch in your shoulder.
• Hold the stretch for 15-30 seconds, then switch sides.

Doorway Stretch:
• Stand in a doorway with one hand on each side.
• Step forward with one foot and bend your front knee.
• Keep your back leg straight and hold the stretch for 15-30 seconds.

Lying Chest Stretch:
• Lie on your back on a mat or the floor.
• Hold a towel or resistance band behind your back with both hands, keeping your elbows straight.
• Gently pull the towel or band upward, feeling a stretch in your shoulders.
• Hold the stretch for 15-30 seconds.

If you are suffering from any shoulder pain or weakness, feel free to get in touch with one of our personal trainers and exercise professionals via email info@livewellhealth.co.uk or telephone number 0330 043 2501

Exercises for Triceps

Posted on

Strengthening

Triceps Extension:

  • Stand with feet shoulder-width apart and hold a dumbbell in each hand.
  • Keep your elbows close to your body and bend your arms, lowering the weights behind your head.
  • Straighten your arms to raise the weights back to the starting position.

Triceps Pushdowns:

  • Stand facing a cable machine and attach a straight bar to the cable.
  • Grasp the bar with an overhand grip and keep your elbows close to your body.
  • Push the bar down until your arms are fully extended.
  • Return the bar to the starting position.

Triceps Kickbacks:

  • Stand with feet shoulder-width apart and hold a dumbbell in each hand.
  • Bend forward from your hips and keep your back straight.
  • Keep your upper arms close to your sides and straighten your arms, extending the weights behind you.
  • Return the weights to the starting position.

Triceps Dips:

  • Grasp the bars of a dip station.
  • Lower your body by bending your arms until your upper arms are parallel to the floor.
  • Push back up to the starting position.

Overhead Triceps Extension:

  • Stand with feet shoulder-width apart and hold a dumbbell overhead with both hands.
  • Keep your elbows close to your head and bend your arms, lowering the weight behind you.
  • Straighten your arms to raise the weight back to the starting position.

Skull Crushers:

  • Lie on a bench or mat with your feet flat on the floor.
  • Hold a barbell or dumbbells with an overhand grip and extend your arms straight up.
  • Lower the weights to your temples, then press back up to the starting position.

Stretching

Leaning stretch

  • Kneel away from chair
  • Lean forward to be parallel to floor
  • Place elbows on chair above head
  • Bend elbows to support you
  • Look at floor and line up head with neck and back
  • Elbows should be the only part of you touching the chair
  • Bring forearms towards neck and place hands on back of neck
  • Press torso towards floor while exhaling
  • Hold for 30 seconds

Overhead Triceps Stretch:

  • Stand with feet shoulder-width apart
  • Reach overhead with one arm and bend elbow
  • Bring hand towards upper back
  • Use other hand to gently press down on elbow
  • Hold stretch for 15-30 seconds, switch side

Wrist Pull:

  • Stand with feet shoulder-width apart
  • Hold one arm out in front of you with your palm facing down
  • Use your other hand to gently pull your fingers towards your wrist
  • Hold the stretch for 15-30 seconds, then switch sides

Cross-Body Triceps Stretch:

  • Stand with feet shoulder-width apart
  • Reach across your body with one arm, placing hand on shoulder
  • Use other hand to gently press down on elbow
  • Hold stretch for 15-30 seconds, switch sides

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including trcieps exercises into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

The Secret Benefits Of HIIT

Posted on

The Secret Benefits Of HIIT (High-Intensity Interval Training) That You May Not Have Known About

The mere mention of the word ‘high-intensity’ may make even the most hardcore exercise enthusiasts recoil in fear, but this specialised type of workout has incredible benefits that some don’t have any idea about.

The workout itself consists of fixed periods of low-intensity exercise (or even resting) followed by shorter bursts of a higher intensity. The term can apply to any workout that follows this pattern, from walking for two minutes and running for one to lifting weights for two minutes and resting for five. They are designed for you to put all or most of your energy into the ‘bursts’, ensuring that your heart rate stays raised and burning fat as you work.

However, burning fat is not the only good thing about HIIT; there are many science-proven health benefits that sound almost too good to be true.

– It boosts your metabolism.

When your heart rate increases, your breathing speed does too, so it makes sense that you consume way more oxygen during this particularly intense method of exercise. This oxygen excess leads to your metabolic rate boosting itself for over two hours after your workout, which not only means that you burn more calories during the exercise alone, but also…

– …you’ll burn calories even after leaving the gym!

Many people would agree that this is a serious plus to intense exercise. In trying to repair your muscles, your body’s recovery systems will work faster and more effectively, meaning you could still be burning fat and calories for up to 24 hours after your workout. (That means you can have that jam doughnut.)

– It’s free.

Forget expensive treadmills and cross-trainers – all you need for a good session of HIIT is an open space and motivation. HIIT relies on utilising your own body weight to burn calories and fat, so even something as simple as high knees or jumping jacks can end up more effective than weights or other costly equipment. This is because you’re focusing more on your heart rate during these workouts, rather than building muscle or toning a particular area as you may do whilst lifting weights or using an exercise bike.

– It keeps your heart working well.

Interval training makes it easier for people to hit the point of heart-pounding anaerobic activity; this is due to the rest periods between bursts giving your body time to recover whilst keeping your heart rate up. It also improves your circulation and maintains a healthy rate of blood flow, something which keeps your mind sharp and focused, and can help you to better deal with stress.

– It builds up your endurance levels.

This means that you’ll be able to exercise for longer in pretty much anything, from running to cycling and swimming to hiking, and you’ll have more energy to use for everyday activities too. Not only does that make HIIT great ‘in the moment’, but it means that you’ll be seeing the benefits of it no matter what you do or when you do it.

And finally…

– It’s fun!

With no specialised equipment or fitness levels needed, HIIT provides beginners with a great way to see fast results and experts with different challenges that they’ll never get bored of. Similar to a dog or a good pair of jeans, this kind of workout will stick with you for life.

If you’re interested in trying out HIIT but don’t know where to begin, why not check out LiveWell Health’s personal training scheme, Including a nutrition plan for beginners and a personalised scheme that works to fit you, our programs are designed to help you become the best that you can be. For more information, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

Exercises for Deltoids

Posted on

Strengthening

Lateral Raise:

  • Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides
  • Slowly raise the weights to shoulder height, keeping your arms straight and hands facing forward
  • Hold for a second, then lower the weights back to the starting position
  • Repeat for desired number of repetitions

Front Raise:

  • Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs
  • Slowly raise the weights up in front of you to shoulder height, keeping your arms straight
  • Hold for a second, then lower the weights back to the starting position
  • Repeat for desired number of repetitions

Reverse Dumbbell Fly:

  • Lie face down on a flat bench with a pair of dumbbells hanging below your shoulders
  • With your palms facing each other, raise the weights up and out to your sides until your arms are parallel to the floor
  • Hold for a second, then lower the weights back to the starting position
  • Repeat for desired number of repetitions

Barbell Upright Row:

  • Stand with your feet shoulder-width apart, holding a barbell with your palms facing your thighs
  • Slowly raise the barbell up towards your chin, keeping it close to your body
  • Hold for a second, then lower the barbell back to the starting position
  • Repeat for desired number of repetitions

Seated Dumbbell Shoulder Press:

  • Sit on a bench with your feet flat on the floor and a pair of dumbbells at shoulder height
  • Push the weights straight up above your head until your arms are fully extended
  • Hold for a second, then lower the weights back to the starting position
  • Repeat for desired number of repetitions

Stretching

Dynamic Bear Hug Stretch:

  • Stand with your feet shoulder-width apart
  • Reach your arms around your back and grab one wrist with the opposite hand
  • Use your arm to gently pull your shoulder blades together
  • Hold the stretch for 10-30 seconds and release

Cross-body Rear Deltoid Stretch:

  • Stand with your feet shoulder-width apart
  • Reach your right arm across your body towards your left shoulder
  • Use your left hand to gently pull your right arm towards your body
  • Hold the stretch for 10-30 seconds and repeat on the other side

Standing Chest and Shoulder Stretch:

  • Stand with your feet shoulder-width apart
  • Reach both arms behind your back and interlace your fingers
  • Lift your hands up towards the sky
  • Hold the stretch for 10-30 seconds and release

One Arm Behind the Back Shoulder Flexor Stretch:

  • Stand with your feet shoulder-width apart
  • Reach your right arm behind your back, with your palm facing out
  • Use your left hand to gently pull your right arm up towards your back
  • Hold the stretch for 10-30 seconds and repeat on the other side

One Arm Cross Body Stretch:

  • Reach your right arm across your body towards your left shoulder.
  • Use your left hand to gently pull your right arm towards your body, increasing the stretch in your shoulder and upper arm.
  • Hold the stretch for 10-30 seconds and then release.
  • Repeat the stretch on the other side by reaching your left arm across your body towards your right shoulder.

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including lateral raises and shoudler exercsies into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Company

Key Services

Head Office

Sutton Coldfield, Birmingham
Phone: 07939 212 739
Email: info@livewellhealth.co.uk

Socials

© 2012 - 2025 | Livewell Health - A full service Health and Wellbeing company that offers Massage, Fitness, Physiotherapy, Nutrition, Event and Corporate Wellbeing services | Design&Development: RipeLime