Newer Female Wrestlers, For Flexible Grappling, Strengthen Your Spine
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July 2, 2022,
The Long And Winding Road is a beautiful and spiritual song, masterfully sung by the legendary Beatles.
Remember the lyrics?
The long and winding road
That leads to your door
Will never disappear
I’ve seen that road before
It always leads me here
Lead me to your door
It can describe many pathways sought after but one thing you hope it doesn’t describe is your spine.
Especially the winding part. Straight and nicely aligned is better.
As a female wrestler, keeping your spine well-adjusted is essential to keeping your wrestling well balanced. Better yet?
Functioning.
The team at my.clevelandclinic.org educate, “Your spine, or backbone, is your body’s central support structure. It connects different parts of your musculoskeletal system. Your spine helps you sit, stand, walk, twist and bend. Back injuries, spinal cord conditions and other problems can damage the spine and cause back pain.”
It also helps you wrestle as well.
Take very good care of it. Sensitive it can be when damaged. The most alarming scenario is competitive football spinal injuries.
The Spinal Cord is the tube-like structure which consists of bundles of nerve fibers.
It is covered by the meninges and is surrounded by the cerebrospinal fluid.
Backbone or the spinal column is the central axis of the skeleton in all vertebrates.
Here, let’s focus on exercises that can help strengthen your spine.
Meet Holly Dolke.
At her welcoming home hollydolke.com, she shares, “Holly is a certified fitness trainer, who has been training women in the comfort of their homes for 4 years.
On a mission to help women get confident, she began her YouTube channel to share how she gained confidence in her body, through her unique workout method. Due to effective short method, she gained a loyal following of 1.6 million and co-founded her fitness company, Pink Dragon, with over 50K women.
Holly believes in sharing her method with everyone, and that fitness and the right mindset is the key to loving yourself and your body.”
Very impressive.
Here is her video that can strengthen your back and spine.
https://www.youtube.com/watch?v=COwGXr1RIlI
“Back Workout for Women (No Equipment)”
Great work Holly.
Time to walk with our backs straight, right over to the book store.
The Power of Your Spine: How Back Strength and Posture Pilots the Entire Body Paperback – Large Print, September 5, 2019
By Tracy L Markley (Author), Evan Osar (Author)
“In The Power of Your Back and Spine Muscles, Tracy shares illustrations of many important spine and back muscles. She also shares the physical movements these spine and back muscles perform for everyday activity. Tracy feels if we have the knowledge of our muscles and movements, it guides us to stay injury free during our daily activities and exercise programs.
Having this knowledge will help fight against decline and weakness that often come with aging and/or disease. It will also assist in recovery and rehab from injuries, stroke, surgeries and rebuilding walking abilities. This anatomy book is a vital resource for all ages, including students, fitness fanatics, athletes, fitness professionals, physical therapists, chiropractors and medical professionals.”
We completely agree on the stay injury free part.
The spine is such an integral part of helping us function that sometimes it is easy to take for granted that it is there.
Suggestion? Don’t take it for granted. Work on strengthening your back and spine to help you stay in great competitive shape.
Perform the above and the next time someone says to you, “you’ve got some pine”, see it as a double compliment.
We love different points of view with additional suggestions. A visiting writer will help in that regard.
Discover How Lower Back Exercises Eliminate Pain and Restores the Health of Your Spine
Andrea Piacquadio pexels.com photo credit
By Paddy Reilly
Do you continue to suffer from back problems?
Is your pain getting more intense that ever?
Is your problem not responding to medication, or has surgery failed to correct your problem?
Be gently with yourself. Lower back exercises can reverse painful conditions, and restore the health of your back, and in the process you will ultimately be free of your pain.
In the beginning when we first experience any type of back pain, the task of over coming it can seem overwhelming.
The pain can feel too great it’s like setting out to climb a mountain. If you keep looking up you’ll never reach the top. This holds true when exercising, progress is made by taking one step at a time, and one day at a time.
Most of our spinal problems are experienced just above the junction with the pelvis, which means back problems arise more often in the lower back that in any other part of the spine.
Back pain can occur due to an accident, bad fall, or some other structure of the back may be damaged by mechanical strain. But in the majority of cases the pain you’re experiencing will be coming from the muscles in your back.
Your physician may have told you that your back problem is the result of a torn ligament, bone spurs, pinched nerve, or some other type of condition, but all these conditions are due to problems having started in your muscles.
Lower back exercises can gradually restore the health of these back muscles, and create the conditions for your back to heal.
When beginning the process of back exercises, it is important to start off by stretching your back muscles, before you begin to strengthen your back. When muscles are tight, tense, and weak, and you begin any strengthening activities you are subjecting your back to excessive forces, which can lead to further damage. For this reason you should concentrate on stretching first, until your back has recovered from any injury or strain.
Stretching and strengthening your back
Stretching is one of the most important physical exercises you can do to eliminate back injuries, and prevent them. Stretching relieves underlying tightness and stiffness in your muscles and surrounding tissues.
When these muscles are repeatedly stretched, they can begin to breathe again and return back to life. Also when you are stretching specific muscle groups, you are strengthening its counterparts. It’s for this reason if you are only concentrating on stretching alone; it is impossible for your back not to get stronger.
Even if you are in severe pain at the moment, you can still begin too slowly and gently stretch the muscles in your back, and as your back begins to heal and feel better you can gradually increase the stretching.
It’s important to pay particular attention while stretching.
If stretching for pain relief, you should move to the edge of your pain or just slightly into it, then release the pressure and return to the starting position. Also while you stretch a painful muscle if pain decreases, you are stretching the muscle in a beneficial way.
To stretch a normal and healthy muscle, you need to stretch to a point just before pain is felt. If pain is felt while stretching a healthy muscle, ease back on the stretch, or you could tear and injure the muscle.
After you have stretched your back, and all injuries have had sufficient time to heal, strengthening exercises can be introduced.
There are many important muscles in your back that need to be strengthened. The strongest and largest muscles that are critical for movement are located in the lower back. These involve the leg muscles, the calves and thighs, and the gluteal and abdominal muscles.
However it is difficult to isolate each one to strength individually. There are many good yoga systems that focus on building up and strengthening these muscles, which can be a very good exercise program to get involved in.
There are many conventional exercises that can be very helpful in strengthening your back, but extra care should be taken while performing them.
The most popular two are:
Walking: Walking is one of the most natural exercises you can do to strengthen your back. It builds up the muscles in your legs, which are vital to support your spine.
Swimming: If you are close to a pool, swimming is a perfect exercise to build up the overall health of your back. By focusing more on kicking movements you are strengthening in your lower spine, which can be the weakest spot in your back. Swimming is also very good at releasing the tightened up muscles in your back, because it involves a lot of stretching.
It’s important to remember when beginning any lower back exercises, to always stretch the back muscles before you attempt any strengthening activities, and also while you’re doing them. Remember exercises are the only way to get rid of your back problems. People who exercise regularly have a lot less back problems, than does who don’t exercise at all, this is a known fact.
Article Source: https://EzineArticles.com/expert/Paddy_Reilly/117607
Article Source: http://EzineArticles.com/1971416
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OPENING PHOTO fciwomenswrestling.com femcompetititor.com grapplingstars.com, fciwomenswrestling.com fciwomenswrestling2.com Gustavo-Fring-pexels.com-photo
https://my.clevelandclinic.org/health/articles/10040-spine-structure-and-function
https://byjus.com/biology/difference-between-spinal-cord-and-backbone/
https://www.fciwomenswrestling2.com
https://www.fcielitecompetitor.com/
https://fciwomenswrestling.com/
NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
