STRETCH ROUTINE FOR LOW-BACK PAIN
Description: Millions of people suffer from low back pain. This stretching routine is a compilation of some of the most effective stretches used throughout the world to help relieve low back pain.
For: Low Back
Stretches: 12 1/2 minutes
Runner’s Spinal Twist
Laying Spinal Stretch
Did the stretches and my back already feels better.
I have started with your 3 month exercise plan. Man it is intense. I almost puked on the first day of workout. I start out strong with 18 push ups and by the time i am on the 5th upper body exercise i can do like 6-8 reps max. May be i should try slowing down the reps for all the exercises so that i fatigue at 8 -10 reps ?
Also for lower body exercises, I did almost 50 reps of squats. I think i did them too fast , even for other lower body exercises i end up doing more reps in general. Should i slow the reps down for them ? Please advice. Thanks:)
Below are the rep counts:
5 Upper Body Exercises
Barbwire Pushup – 15 reps
Condensed Pushup – 7 reps
Deep Pushup – 6 reps
Diamond Kiss Pushup – 8 reps
Frog Pushup – 11 reps
5 Lower Body Exercises
Hindu Squat – 50 reps
Crazy Lunge – 20 reps
Falling Tower Exercise- 17 reps
Karate Squat- 10 reps
Bear Squat – 20 reps
Way to go Pradeep!Sounds like you are killing it! Yes, for the lower body ones I would slow it down to a 3-5 second count on the way up and on the way down. For the upper body ones the rep ranges look great.
Thanks for the quick reply Todd.I am planning to use bands for squats and other exercises to add resistance if thats ok? On alternate days i play tennis or go swimming or just go for a long walk to keep up the cardio.
I am basically a skinny fat guy with a gut sticking out. I am 5 7″ at 145lb. I am trying to maintain my calories at maintenance level. Should i be eating more or less? ( i want to lose fat and gain that muscle basically) ? I try to eat 1lb of protein per bodyweight and my carbs are usually brown rice/wheat bread and lots of veggies and fruits. I eat 5 small meals every day. I eat clean almost all the time. Let me know if its ok ?