How to Perform an Abdominal Plank Exercise Properly for Back Pain Relief
Welcome back!
We need to MOVE more!
Human beings are made to move. Our ancestors did a lot of walking and traveling. They didn’t sit at a desk all day long. Most of them were workers, farmers, hunters, or gatherers. They didn’t have the types of imbalances that we have today. They had to lift things. Their bodies were strong and conditioned. Today, unfortunately, most people are what I like to call “marshmallows”. They don’t perform any more physical activity than is required of them. Childhood obesity is at the highest percentage in history, mostly due to increased amount of hours in front of the television or video games. Adults aren’t much better. Most adults have low energy due to increased stress over finances, work, and crappy nutrition! It’s no wonder they don’t feel like working out. I frequently find during my evaluations of back pain sufferers that they are extremely weak in the muscles that support and move the spine. If you never work out, then one day try to pick up something heavy, you can easily injure your back! The goal of working out, or what I like to refer to as “training” is simply that; training the body to be ready and capable to perform daily tasks with a minimum amount of stress and effort on the body. Exercise must be specific, however. Going to the local 24 Hour Fitness and sitting on your butt on the leg extension machine isn’t going to do it! The goal is to perform “functional” exercise. That means squats, lunges, twisting exercises, and all other movements that you must perform on a daily basis in good form. Spending 20-45 minutes on the treadmill may not be what you need to get through your day. You must also be able to select the right exercises and stretches for your imbalances. I see many people go to the gym and are literally training themselves further into their imbalances. It’s sad, many of those people are going to end up in their medical doctor’s office or on an orthopedic surgeon’s operating table!
The Solution:
Select the right exercises and stretches to fit your muscle imbalance profile. Repetitions, sets, how much weight to use; these are all important factors that influence the outcome of your program. If you are constantly lifting up objects that weigh 20 lbs., then you need to be performing strength training exercises that teach you how to lift weights that are at least that heavy and even more. Leg extensions and leg curls are not going to help you lift a 30 pound child up when they are crying! When designing programs, I choose the correct protocol for the individual and their specific work or sports environment needs.
–Sam Visnic
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"Having someone like Sam to refer my patients to who is as comprehensive, brilliant and caring as he is makes my job so much easier!! I feel assured that my patients are in good hands and are going to get the results they so desperately want. I highly recommend Sam to anyone who is looking to resolve their back pain easily and effectively!”
-Dr. Holly Lucille N.D., R.N. -
“I've used Sam on more than one occasion to help me with back pain issues. As a full time web designer I often spent too many hours sitting behind the pc which led to chronic back pain. I started working with Sam a few years ago and his knowledge and insight helped me to alleviate my back pain issues and even improve my posture. Whenever I start to have back pain issues I just re-implement the tools and techniques he showed to me and in no time my back pain goes away. He really is the back pain specialist!”
-Jimmy Powell
Owner, Stellar Media Group -
“Sam is an excellent mind/body fitness coach & trainer. When it comes to eliminating complex back problems, Sam's your man. He is passionate about his work and dedicated to healing his clients. I highly recommend his services.”
-Michelle Armstrong
Author, "Manage Your Mind, Master Your Life" -
“In my experience it is rare to find a health practitioner who consistently cures the underlying issues, and successfully drives to total wellness. Sam has become our trusted family 'health support system' because he is one of those rare people. He has successfully helped my mother in law, sister, wife, daughter, and myself cure what western medicine has been unable to. We highly recommend Sam ... plus he's a cool guy !”
-Tim Parsey
Microsoft Partner, Dir UX -
“I was so impressed when working with Sam, from his detailed and thorough evaluation, to the great workouts and home exercises prescribed. I've referred a number of people to Sam and in the past we've used his DVD for gifts to patients for home care. I strongly recommend Sam's services and hope to be working with him personally at some time in the near future.
-Dr. Matt Costantino
HealthSource Chiropractic and Progressive Rehab