Workout at Home – Back and Spine

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I know most people have more unexpected time on their hands right now.

It’s a bummer, and in the 26-years I’ve been in this business I have never had a situation (including 9/11) where I couldn’t work with clients.

I had a very difficult time this weekend.

I was also deeply moved by the number of clients who attended their appointments on Saturday.

I listened to your frustration and completely understand.

I was impressed and touched that many individuals wanted to sign waivers and attend workout appointments, DEXA evaluation appointments and nutritional checkups this week.

I appreciate the effort and mind-set.  

However, I cannot.  Please understand, I will follow all state mandates and laws.

Many of my clients have been working with me for years, some decades and I teach and re-enforce the mental aspect of health and wellness continuously. 

In my opinion, it is every bit as important, if not more, than the dietary and fitness component.

And furthermore, I am a believer in never changing a positive behavior. 

Make it a habit and let it serve you.

The first book I ever wrote (2002) was called The Promise….

I can Promise a few things:

  • I will continue to stay in touch and send you messages, dietary, fitness/workout, sleep, motivational, mind-set – now more than ever.
  • Current clients will also have the ability to attend online workshops and participate in Q & A, as well as have customized workouts.
  • Diabetes and high glucose clients are still to submit via email their daily blood glucose readings.
  • Many people are now realizing their immune system/health are vital – I hate that this event needed to happen for some people to wake up and take their health seriously.  Please don’t let it go.
  • This too will end – and we will continue our work together in person.

In the remainder of this email, I wanted to provide a few easy exercises that you can do at home if you are unable to workout otherwise.

Calvin and Alyssa have done a great job in showcasing some movements from easy to advanced.

1. Rear Delt Fly

The rear delt fly can help you sculpt your back. A dumbbell rear delt fly strengthens your upper back muscles and shoulders while working on stabilization strength in your spine, deep abdominal muscles and hips. It requires you to maintain a neutral spine position and avoid moving your torso

  • Sit on a ball, bench or chair – with your feet hip-width apart, knees slightly bent, holding a pair of dumbbells one in each hand. Your palms will be facing your body.
  • Keeping your back flat, bend forward at the hip joint to about a 45-degree angle.
  • Begin by lifting both arms out to your sides. Maintain a slight bend in your elbows. Continue upward until your elbows are even with your back and you can squeeze your shoulder blades together.
  • Then begin slowly lowering the dumbbells back to starting position.
  • Complete three sets of 8 to 12 reps.

2. The Renegade Row 

Is a multi-purpose, multi-joint exercise that increases strength in the back, shoulders, triceps, and biceps. This two-in-one exercise will also actively engage the core throughout the range of motion

  •  Set Your Base, Take an extended plank position with dumbbells under your shoulders. Position the feet between hip and shoulder-width apart depending on the width of base you desire. The wider you go with the feet, then the easier the row will be. 
  • Initiate the Row similarly to a Dumbbell Row – When you initiate the row, think about using the same form used in the traditional dumbbell row. To help visualize this, think about the movement pattern needed to start a lawnmower and repeat this with the dumbbell using the lat to initiate the lift. 
  • Control the eccentric – At the top of the row, control the weight back to the ground maintaining your strong braced posture. If you’re swinging the dumbbell or hiking up the hips, then scale back the weight! 
  • Complete three sets of 8 to 12 reps.

3. Swiss Exercise Ball Rows

The back extension on a stability ball exercise helps provide flexibility to strengthen the back and core muscles.

  • Starting Position – Begin this exercise by kneeling on the floor with a stability ball right in front of you. Place the weights on the floor a few feet away so you can reach them once you mount the ball.
  • Carefully lean your body weight into the ball, placing it around your midsection. Extend your legs straight behind you, toes curled under and feet about hip-distance apart for balance. Pick up weights and hold them directly underneath shoulders, arms straight, palms facing inward, shoulders relaxed.
  • Bend your elbows (they should point behind you) to lift the weights up toward your shoulders, squeezing your shoulder blades toward your spine.
  • Slowly straighten your arms to return to the starting position.
  • Complete three sets of 8 to 12 reps.

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