How to Stay in Shape With a Bad Back

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Just because you have a bad back doesn't mean you can't stay in shape. Stay in shape with a bad back with help from a Jazzercise instructor for 22 years in this free video clip.

Part of the Video Series: Safe Workouts
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Video Transcript

Hi, I'm Kristen Rzasa, owner of InterPlay Health and host on FTNX World's 1st Fitness Radio. I'm here today at the Jazzercize Fitness Center in Stanford, Connecticut to talk about staying in shape with a bad back. Any injury to the back should be taken seriously and you should consult your doctor before doing extra exercise. However, that doesn't mean you have to give up exercise all together. Here are a few simple exercises that you can do without straining your back. Stretching before and after exercise is very important especially if you have back injury. Here are a couple of stretches that you can try. First of all, a simple toe touch can help you loosen up the lower back. The second exercise is knee to chest. This is a good exercise because it doesn't require a lot of energy and it helps to strengthen your legs as well. Lie on the floor with your knees bent at a 60 degree angle, move one leg to your chest, then straighten that leg and hold it there for a few seconds. Now do the same with your other leg. All of these movements should be done with your leg muscles to take the stress off of your back. The bridge is another exercise that is great to help strengthen your leg muscles and work your core. Lie on the floor with your hands to your sides. Feet should be about hip-distance apart. Inner thighs squeezing towards one another, slowly lift your pelvis off the floor and hold that stretch. You can even use a yoga block if you have one to place it at your lower back. This will be a nice restorative stretch as well. Avoid arching your back with the bridge and try to hold it for about ten seconds, then slowly lower the pelvis back down to your mat. If you feel any back pain during these exercises, stop and rest. Rest is key to staying healthy. These are a few tips on how you can stay in shape with a bad back. I'm Kristen Rzasa here at The Jazzercise Fitness Center in Standford, Connecticut.

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