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February: Core and Back Strengthening Workout

Lower back pain can be the result of many different things. Pain can be triggered by a combination of over use, muscle strain, damage to the ligaments and or discs that support the spine. Over time, an injury that has not been managed correctly may lead to an overall imbalance in the spine. This in turn can lead to constant tension on the muscles, ligaments, bones, making the back more prone to injury or re-injury. 


Here are some great beginner exercises aimed at strengthening and rebalancing this crucial area, come and speak to the team on how to incorporate these into your training programme.


Ball Bridge – Stay seated on the ball and slowly walk forwards whilst lying back onto the ball. Continue until the head and shoulders are supported. Squeeze your bums and bring knees in line with the hips.

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Cat Stretch – Hands under your shoulders and knees under your hips, draw you belly button in towards your spine and arch your back up, tuck your bum under and squeeze the pelvic floor muscles /relax the belly and slowly release to a gentle arch down to towards the floor.

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Pointer – Hands under your shoulders and knees under your hips, extend opposite arm, opposite leg out making sure the hips are parallel to the floor. Slowly pull elbow to meet the knee under the belly button and repeat x3 each side.

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Side Lying Leg Lift - Lying on your side, bend your underneath leg to offer good support, slowly raise the upper leg keeping it straight and lower.

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Table Top – in a seated position bring your hands back behind you, bend one leg and keep the other out. Straight lift the hips up toward the ceiling, draw the belly button in and squeeze the bum muscles – keep the neck in a relaxed position.

Sports massage therapy is another service we offer our members and is another way of re balancing the muscles and releasing tension and tightness. You don’t have to be a sportsman to benefit from sports massage – for more information on this service please speak to Michelle or email countryclub@lionquays.com .


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