These Back Exercises Ended
My Visits to the Chiropractor

These 2 back exercises can be done in 5 minutes! Was it worth it to me to spend 5 minutes a day to get rid of the chiropractor? DUH!

I believe that you need both strength and flexibility in your back (especially in the low back) if you want to be pain free.

The first thing I do is a set of abdominal crunches on an exercise ball. I used to do the abdominal crunch on the living room floor. I'd do anywhere from 150 to 250 with my legs in different positions. I never really got the benefit I was looking for and it took quite awhile to do that many.

Once I started using the ball I immediately saw that the crunches were much better. I'd guess maybe 4 to 5 times more difficult. You can completely wear yourself out doing 50 or so.

As you get stronger you can change your position on the ball to make it harder. Then your workout will take the same amount of time each day.

Why using the Exercise Ball
Is so Beneficial

• it allows you to increase the Range of Motion during your exercise. This helps increase your flexibility and strength.

• you automatically use other muscles for balance during exercises which gives you a better overall workout

• it is easy to add in different angles while doing an abdominal crunch

• the ball is soft and absorbs any pressures created, which helps reduce soreness

The Second of the Back Exercises

I had to practice this exercise for awhile in order to perform it fully. The good thing is that you can start out doing what you can do and gradually increase.

To do this exercise:

• lay on your back

• roll onto the top of your head, bringing your feet toward your behind and push your stomach toward the ceiling

• push with your feet and roll on your head until your nose touches the floor (you probably won't get that far at first)

• then hold that position for as long as you can

• starting out you can use your hands to support you and as you your strength increases you can use them less and less

• if the exercise is too difficult to complete you can use an exercise ball as a prop until you become accustomed to it

One challenge I had with this exercise is that I have a pointed head (hopefully my kids won't read this page). Doing this exercise wasn't comfortable until I put a pillow on the floor under my head. A padded workout mat would work fine also.

This exercise is part of a great workout called "The Royal Court" by physical fitness expert Matt Furey, who has won national and world titles. His website and free newsletter are devoted to increasing strength and flexibility.

You can check out his "Combat Conditioning Manual", which I own and recommend . If you like "politically correct thinking" he may not be for you. He says exactly what he thinks.

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