Life Extension Daily News. Richard Halstead, The Marin Independent Journal, Novato, Calif. Knight Ridder/Tribune Business News Feb. 02--Taking your medicine may get a whole lot easier now that a Buck Institute for Research on Aging study has produced scientific evidence that a massage does indeed help heal sore and stressed muscles. The study, produced jointly by the Buck Institute in Novato and McMaster University in Canada, appears in the Feb. 1 online edition of Science Translational Medicine. It shows that massage reduces inflammation, promotes the growth of new mitochondria in skeletal muscle and reduces muscle pain. Researchers had 11 young men exercise to exhaustion on a stationary bicycle and then had one of the men's legs randomly selected to be massaged. "Before, it was difficult to sort out the psychological effects of massage," said Buck Institute faculty member Simon Melov, who was responsible for the genetic analysis of the tissue samples.
The article's lead author, Dr. 4 Back-Strengthening Exercises. By Tracy Teare Four easy moves that will strengthen muscles and keep you injury-free. The Workout These exercises were developed by Roberta Lenard, owner of Lenard Fitness, a personal-training company in Somerville, Massachusetts, and Anthony Carey, owner of Function First, an exercise studio in San Diego. Hip Bridge How to do it: Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. What it does: This move counteracts the effects of too much chair time, which puts excessive pressure on the spine. Make it harder: Lift one foot off the floor and hold it straight up toward the ceiling, foot flexed, keeping the hips even. Lower-back-exercise-chart.jpg (430×466) Low Back Pain Exercises.
Exercises that stretch and strengthen the muscles of your abdomen and spine can help prevent back problems. Strong back and abdominal muscles help you keep good posture, with your spine in its correct position. If your muscles are tight, take a warm shower or bath before doing the exercises. Exercise on a rug or mat. Wear loose clothing. Don’t wear shoes. Stop doing any exercise that causes pain until you have talked with your healthcare provider. These exercises are intended only as suggestions. Caution: If you have a herniated disk or other disk problem, check with your healthcare provider before doing these exercises. Standing hamstring stretch: Put the heel of one leg on a stool about 15 inches high. Do this exercise several times a day.
Side plank: Lie on your side with your legs, hips, and shoulders in a straight line. It’s best to avoid the following exercises because they strain the lower back: legs raised straight and together full sit-ups or sit-ups with straight legs hip twists. Xlbpm.jpg (744×963) Back-muscles.jpg (819×701) Dorsal Raise Lower Back Strengthening Exercise Herniated Disc | Bulging Discs | Degenerative Disc Disease | Plano | Dallas. Southwest Spine Center. Frequently Asked Questions about Spinal Decompression Therapy in Harrisonburg and Luray Virginia.
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