FUNctional Fitness

I also would like more moves that we could do while still in bed. - 3/23/2013 7:23:46 AM

My mother had two back operations 38 years ago. She has always done the one knee and both knee hugs and a few others for those 38 years. Whether they traveled, stayed at friends or in hotels she has always done them. She still does them to this day. My mother who is 78 can sit in a chair and bring her knees past her ears!! She is that flexible, and says she has no back pain at all.
She noticed with age she has had balance issues, so she started a while ago holding onto the counter standing on one foot. She now can stand in the middle of a room on one leg and doesn't wobble!! Though we highly suggest she not do that very often!!
Why haven't I learned to do any of this by now?!!!!
Ugh!!
Thank you for the reminder! Habit Habit Habit!!! - 1/5/2013 9:46:24 AM

I didn't get that "from above" line either. I get the knee hugging move and the slowly lowering your hips thing, referring to the spine as a "string of pearls"... that image helped. I'm sure a little video would have made all the difference. Having someone else proof read the article would have helped too because spell check would have said it was A-Okay! It just makes me appreciate Coach Nicole's articles and videos even more. - 5/10/2012 9:41:10 AM

I'll have to agree with others, #3 can be very bad if you have back problems. A good yoga instructor will always caution newbies to do this move with great care. I don't have any fusions, but this move is deadly for my back. - 1/30/2012 6:11:04 PM

I used to work out regularly (and strenously) on the machines, classes, etc., but as I aged these got to be too much for me. Now, at 70, I participate in what my gym calls "Silver Slippers" classes and Tai Chi. Both work at developing strong cores, flexibility and balance. Both of these could be called "Functional Fitness" classes for seniors. My core strength, flexibility and balance, as well as energy level and mobility, have all improved tremendously since starting these classes. Such classes are ideal for seniors. - 1/30/2012 4:31:08 PM

In the article "Bye bye to back pain," the second section "While watching the morning show" is written in such poor English that it does not make sense.
Firstly, it does not make it clear what position one should be in at the start of the exercise. I assumed it was a sitting position, but then the instructions don't make sense. Then there are a few grammatical errors English such as "the ride side" which make difficult to get the exercise instructions correct. - 4/10/2011 10:48:49 PM

These are all wonderful stretches. If my back starts bothering me, I start doing these at least twice a day and soon I'm back to feeling great again. - 4/10/2011 5:15:19 PM

The descriptions may not be as vivid as one would like, but the concept is the important thing. One critical bit of information is missing, in my opinion:
Thirty years ago an orthopedist told me to always do these stretching exercises the first thing in the morning BEFORE getting out of bed, because the muscles were warm and could be gently stretched without causing damage.

He felt doing these daily would help a bipedal human not designed to walk on two legs avoid back problems. I rarely miss a day. - 4/10/2011 12:17:56 PM

#3 can be dangerous if you have a fusion. Please check with a doctor before doing this exercise if you are fused. - 4/10/2011 11:19:46 AM

Great exeriises for the lower back -- all these were given to me by my physical therapist when my back was spasming. - 4/10/2011 10:33:16 AM

I have just gone through physical therapy for disc problems in my back and hip bursitis. The exercises you show here are some of the exact same ones my physical therapist had me do. If I skip a day doing these, I start having pain again. The PT told me they can be done in the bed if you have trouble getting down on the floor. - 4/10/2011 10:20:11 AM

These are all yoga postures. I have been doing Yoga for 40 years...one of the most important things about Yoga is the breath, and breathing into the postures. This makes a tremendous difference. (Inhale, exhale..conscious
ly..inhale on the up moves exhale on the down, or inhale as you close in, exhale as you move out)

I would recommend a Yoga Class with a GOOD yoga instructor. Or, a very good Yoga tape..that you watch the first time through before even trying the postures. Then trying it gently at first. Even with Yoga, you can injure yourself, if you do something in an extreme way..or something that pushes you too much..or especially, if you have an injury..proceed with caution.

However, Yoga is one of the most healing things you can ever do for your body. And, if done consistently, using an entire progression of postures..it can really tone the body. - 4/10/2011 10:19:16 AM

Paying devil's advocate here, but should we really be encouraging flexion, extension and rotation of the lumbar spine-- especially in the presence of back pain? In fact, logic would suggest streching the hips while training co-contraction of the muscles surrounding the spine to stabilize during movement.

The above drills may work for some, but I would always be iffy about perscribing this stuff without knowing who we are dealing with. - 4/10/2011 10:04:01 AM

My back was stiff yesterday after a vigorous workout Friday night and a two-hour hike first thing Saturday morning. I did these stretches on my mat before bed--I hadn't read the article, yet!--and this morning I feel almost brand new! So not only are they good first thing in the morning, they are good any time I need to loosen up my back muscles. - 4/10/2011 9:40:41 AM

To those confused about the hip roll instructions, I think what they meant by "from above" is from above in the article... the previous in-bed exercise. As in, start in the position described above where you're on your back hugging your knees to your chest, but drop your feet back down on to the floor. Then keep your back flat on the floor while you pivot your hips so that your legs drop to one side and then to the other side. Maybe they should have posted demo videos with these, seems that would have been more helpful. - 4/10/2011 8:43:39 AM