Expert: Brad Walker (The Stretch Coach) - 10/30/2009

Question
Brad
I used to lift weights a lot until I put my back out twice doing squats.
I am not disabled, but I think it might have reduced the flexability in my back.
This, conbined with the fact that I have had a big belly. Its not so much fat-it just sticks out, and pulls my lower back forward with it.
If I sit for long periods it gets stiff.
I am able to correct my posture by sucking in my belly and conciously pushing my hips forward. This gives me a straighter posture and I can really feel relief in the lower back muscles.The only drawback is my shoulders come forward and I seem to shrink a bit.It feels better though and I look better.
However, its hard to keep this up as I have to be aware I am doing it-if I get busy I find I am back to the old posture.Can you offer some advice or  some examples of corrective exercises, supports, or sonething?
I have been doing wall squats which feel good but I can only do about ten. THen I do situps but I have to go slow and conciously push my lower back into the floor. I also do 'rock n rolls' on my back which feel awesome and I can feel my back stretching and flattening out.
Thanks!


Answer
Hi Bud

Thanks for your inquiry. It's a pleasure to help and I hope the following is beneficial.

Without being able to physically consult with you I can't know for sure, but it sounds like you're in the right track with you health and fitness program.

My only suggestion would be to add some specific core strengthening exercises for your lower back, hips, buttocks, sides, stomach, etc. You may need to consult with someone who can put together a program specific to your requirements.

Other than that; start adding some stretching exercises for the areas I mentioned above. If you need examples of different stretches to do, have a look at The Stretching Handbook...
http://www.thestretchinghandbook.com/products.php#stretch_book

And Pilates is another option; it is very good for core strengthening.


I hope the above has been helpful. For more information on how to stretch properly and the best stretching exercises for you, visit www.TheStretchingInstitute.com


Brad Walker
Founder & CEO
The Stretching Institute