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Old 30-11-2018, 08:43 AM
Gem Gem is offline
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Location: Australia
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If someone has pain in the back or anywhere else, that is the realm of professional allied health professionals such as physiotherapists and exercise physiologists.

For postural issues which are not painful or due to injury, a professional trainer who has specialised training in postural analysis and correction can assist with exercise programing.

Doing the wrong exercises can make posture worse, and also lead to injury. For example if a person has a hunched posture, then exercises involving hands directly overhead, such as that mentioned in the OP, or pull ups, or overhead lifts, are risky and will very likely lead to shoulder injuries.

Body weight squats are primarily a leg (quads) and glute exercise, and ineffective as a core strengthening drill. We have to consider a person's mobility capability when determining appropriate depth of the squat.

The bench press is a highly effective chest (and triceps) exercise, but it is a risky exercise that commonly leads to shoulder injuries. It needs to be performed with a correct, safe technique. It is a highly specialised lift.

When selecting exercises one has to balance out the risk to reward ratio, and select the exercises with the lowest risk with highest rewards (which is individualised).

The compound exercises (exercises which move through more than one joint) are the most effective generally speaking, and isolation exercises (only moving one joint) are not necessary, especially for beginners, but there is a place for isolation movements in more advanced exercise programs. For one example, a powerlifter might incorporate triceps isolation work if they are weak in locking out the bench press. The rear deltoids are also commonly isolated... I always include rear delt isolation work (though the drills I recommend move through both the shoulder and the elbow, so they are not isolation movements, strictly speaking).
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Old 24-12-2018, 05:16 PM
Ricardo Ricardo is offline
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Originally Posted by alcyone
What you do is--
Lie on your stomach with your toes on the ground and your chin rested on the ground, arms extended forwards.
Take a good breathe and out stretch your arms up and forward.
Stretch your legs up and stretch them backwards as far as they can go. Legs will be off the ground but not too high.
Keep focusing on your breathing. If you feel like you want to lift higher instead see if you can just stretch further and not up.
Hold for 60 seconds

I was reading this thread the other day and oddly enough someone sitting next to me was talking about back pain ha. I've been practising yoga postures for quite a few years and I wouldn't recommend that stretch you mention for back pain. Although it's a good stretch for your back and posture, i wouldn't recommend it if you are experiencing pain. I would avoid back bends altogether if you have back pain. If you suffer from back ache I've found lying on your back and stretching your arms out above your head and stretching your legs out to be very safe and effective. Also lying on the floor and bending your knees, holding your knees and rocking from side to side making sure that your lower back is touching the floor, this very good and safe. Avoid pulling the knees to the chest though. As others have said always I seek professional medical advice before you do anything if you have bad pain.
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