The Regenerative Home's video: How to lift and Back pain exercises for work in 5 minutes

Hello Everyone, Mike Stokes lush planet design build. Today I'd like to show you 6 back pain exercises for work and show you how to take care of your back while on a building project. So the first thing I want to show you is how you normally hurt yourself. So normally, the what we do is we bend over. And the moment that you bend over, literally just doing this, if you don't sort of extend and lift a little bit and just round, you're putting 100 I think the estimate is about 150 pounds of pressure on the vertebrae right here. So the lower back is the weak point for most people. So what what most people happens is their hips are too tight, they go down to lift something like this. And instead of squatting, just go, so this is the wrong way to do it, just go like this, lean over and pick it up, I'm not going to pick it up, because that'll damage you. So but what I want to show you is the proper way to do it. What I always tell people is if your thighs aren't burning, and your groins not screaming, you're not doing it right. So I'm pointing my toes out, point my knees out, really stretching my ground, I know most of you aren't going to be that flexible. But this is after years of doing this, that I can do that. And then coming to a profile, you see that my spine is straight, it's actually kind of arcs in if it if it anything, that's the goal is to have it just slightly opt in, and then grab it, and then even focus on argument more and even super heavy stuff. And you really work on your leg strength, and then go straight up. Okay, and I'll do it in this angle to leg strength. That's straight up. Okay. So now I'm gonna give you six exercises that you can do every day, that will keep yourself strong. lay on your back, one leg down and straight, other leg up, grab your belt, wrap it around your foot, and then pull this until it's burnin in here, try to push this side down. And you can just do that for a minute go as long as you can, you're going to have one side that's tighter than the other, you want to go with the side that's tighter. Today, both sides are pretty normal, about the same for me. But usually, this side for me is tighter. So I'll spend more time on this side. Stretch number one, that's one one. Number two, is a simple lunge. So I'm gonna do it right on top of this thing. Actually, I'll do it right over here so you can see it better. And then and then if you can drop your knee, that's great. You know, it's even better. If you can kind of go up like that, get more stretch in that quad right there. Again, you're gonna have one side that's tighter than the other. So always go with the side. That's the tightest reason I know a lot of this stuff is that before I did construction, I did a lot of teaching of therapeutic yoga stuff. So that's the other one. Now the other critical one is your groin. So that's got your front of your leg, the back your leg stretch. Now you got to get your groin stretch. So it's literally the same way that you lift. Try to keep your knees on top of your heels so that you don't damage your knees, your knees in like this, it's going to kind of hurt them. So you can literally push them out. And then try to squat. Get your hands here and your elbows up and try to squat. And then you try to lift your chest up. And that's putting your back in that position that you need for lifting. You're literally training your body to be in a better position for lifting. If that's too hard for you in the beginning, you can learn on your own back, you can go like that. Those are the three stretches. Now the three strengthening exercises, one is just a simple opposite arm opposite leg and lift them high, look up and lift them high. Look up the pie. Okay, that's that, do that, you know, a minute each on each one of these exercises. The next one is the simple side stretch. So you're just or side stable. So what these do are, these are going to strengthen these small muscles in your core, just to the side one. And then the other side. I'm just flipping so you can see me but you can just spin over like this. Okay. Then the last one, and this is the most powerful one for strengthening your core is trying to keep your one plane here like a board. And then walk your hands out as far as you can. And you're gonna feel it engaging your core, starting to slip a little bit. So you need something that's pretty sticky. You'll feel your core start to engage. And the farther you go out, you should try to go to where your hands where your whole body is almost on the ground if you can, and that'll really strengthen your core. Back pain exercises for work Lush Planet Design Build. lushplanet.net Subscribe to my channel: https://bit.ly/3eGRbXB Website: http://www.lushplanet.net/ Follow me on: Linkedin: https://www.linkedin.com/in/mike-stokes-7615123 Pinterest: https://www.pinterest.com/wildaliveliving/ Twitter: https://twitter.com/LushPlanet