5 Exercises to Avoid Lower Back Pain

According to the British Medical Journal, most people suffer from lower back pain at some point, and while many people recover, between 10 and 25 percent of people with low back pain have long periods where they’re unable to work. Treatments for back pain include painkillers, physiotherapy, osteopathy or even surgery. But, according to top personal trainer Greg Brookes (http://www.gbpersonaltraining.com/) many people can alleviate their pain through practising five simple exercises.

We would like to remind you to consult with a schooled doctor to guide you with your healthcare needs before starting a fitness program.

1. Stretch your Hip Flexors
Your Hip Flexors are a group of muscles responsible for raising your knees to your chest. They are a very active and easily get involved in movements that they are not primary designed to do. The Hip Flexors over activation and lack of stretching often results in a shortening of the muscles. As the muscles shorten they start to pull on the Lumbar Spine and ultimately create a more Lordotic curve in lower back. This posture is easily recognized with the buttocks pushed out at the back and belly protruding out at the front.
Solution: Stretch the Hip Flexors by taking a deep lunge position, rotating your pelvic bone towards your chest and bracing your abs.

2. Lengthen your Hamstrings
Following lengthy periods of sitting with bent knees the Hamstrings shorten. Shortened hamstrings attach to the bottom of your pelvis and prevent correct rotation of the pelvis during forward bending. An inability to rotate at the pelvis results in a compensation in the lower back and ultimately lower back problems.
Solution: Stretch the Hamstrings by sitting with your lower back against a wall and straightening your legs. Keep the chest up and proud.

3. Improve Thoracic Spine Mobility
The Thoracic Spine is situated from the base of the neck to the mid back and is anatomically designed for movement. The Lumbar Spine with its larger vertebrae is designed for stability and lack of movement. Most people due to repetitive seating positions have “locked up” Thoracic Spines resulting in limited movement. The Lumbar spine is then forced to produce movement that it is not anatomically designed to perform and hence lower back issues.
Solution: Mobilise the Thoracic Spine by sitting tall on a backless chair and holding a stick across the shoulders. Brace the abs to lock the lower back and rotate slowly alternating sides.

4. Strengthen the Inner Core
The Inner Core is designed to work as a compression chamber to support the Lower Spine. The Pelvic Floor and Diaphragm are on top and bottom, the Transverse Abdominis goes around the sides and the Multifidus is at the back. An inability, through excess sitting, to activate the inner core leaves the Lumber Spine “Naked” during movement.
Solution: Strengthen the Inner Core by lying face down with the head on the hands. Breathe in deeply and push the belly into the floor, then breathe out deeply and pull the belly off the floor.

5. Use Correct Abdominal Training
The world’s obsession with flat stomachs and 6-pack Abs has resulted in a whole multitude of abdominal exercises. Unfortunately the majority of these exercises go against the true function of the Core muscles and only exacerbate existing problems. The Cores primary role is to provide stabilisation and a strong platform for other muscles to function from. Sit ups and crunches work in the total opposite direction of the Cores true function and only increase excess flexion in the Lumbar Spine. These exercises in turn increase the hunched over desk seated position and further stimulate and shorten the over active Hip Flexors.
Solution: Work on Core Stability by holding a rigid Press Up position while slowly raising one arm and taping the opposite shoulder. The less conditioned can omit the shoulder taps.

You can see videos of all the exercises required to create a strong core to prevent lower back issues by following Greg’s “Core Conditioning Course” here: http://gbptmembers.com/store/products/33

Justin Bieber Flirts with Rihanna at NBA Game

Stars watch NBA All-Star Game

Justin Bieber, Jay-Z, Beyonce Knowles and John Legend were amongst the celebrities in attendance for the 60th NBA All-Star Game, while Rihanna, Kanye West and Lenny Kravitz performed at half-time.

Justin Bieber made the most of being sat beside stunning Rihanna by chatting her up all night.

Other stars in attendance at Sunday’s game at the Staples Center in Los Angeles included Arnold Schwarzenegger, Ciara, Gabrielle Union, Spike Lee, Snoop Dogg, Sean Combs, Steve Tyler, Dustin Hoffman, Lil’ Wayne, Gene Simmons, Ellen Pompeo, Kelen Lutz, Drake and Piers Morgan.

The celebrities though had turned up to watch the stars on the court and the National Basketball Association’s best did not disappoint. Kobe Bryant led the Western Conference All-Stars past their Eastern Conference opponents in a high-scoring 148-143 game.

Los Angeles Lakers guard, Bryant, who played in London in October as part of NBA Europe Live, scored 37 points and added 14 rebounds to take the MVP award in front of his home fans.

The Eastern Conference put up an impressive fight and produced a fantastic comeback to nearly snatch a victory. LeBron James, of the Miami Heat, was particularly impressive recording a triple double. He had 29 points, 12 rebounds and 10 assists.

The 2012 NBA All-Star Game is set for Orlando, Florida.

Alex Knott on Home Nations

Last month, former Northern Ireland and Fulham manager, Lawrie Sanchez took to the airwaves to launch a blistering attack on Liverpool stating: “They are no longer a big club. The Premier League has been going for 18 years and they have not won it. They won the Champions League [in 2005] by default. It was one of those days where everything went right, having gone wrong. I mean, they lost 17 games that season.” He went on to tell BBC Radio Five Live: “I remember when they used to win the title, then go on to win the European Cup in the same season. That’s when they were a big club.” One of the unwritten rules of football is that Liverpool are a BIG club, no matter what state they currently lie in.

It is with this sort of straight talking that, in December 2006, Sanchez, then manager of the Northern Ireland national team, bandied around the idea of resurrecting the defunct British Home Championship. Sanchez was fed up with the games he was playing and stated that reviving the competition would be much more beneficial than playing non-interesting friendlies. He did immediately concede that there was ‘not a lot in it for England’ and went on to cite both a fear-factor from England regarding losing the games and also a lack of commercial attractiveness for them. Walter Smith, manager of Scotland at the time and now boss at Rangers, agreed saying: “Sometimes the friendly matches that we have at international level are not worthwhile having.”

A few months later, Sanchez left the Northern Ireland job to take over at Premier League Fulham, but the seed had been planted and the ball begun to roll. In September 2008, presumably after a few behind-the-scenes conversations between the respective FA’s, it was announced that from 2011 the Nations Cup would take place in Dublin featuring Scotland, Wales, Northern Ireland and the Republic of Ireland. England declined to take part in the tournament.

Fast forward two and a half years and England find themselves playing a somewhat meaningless friendly in Denmark while the rest of the home nations battle for regional pride in Éire. All because England felt themselves above things – both from a commercial and a competitive angle.

According to the FIFA rankings, that is true regards the competitiveness, but any ranking system that puts England sixth and Wales 116th is as flawed as the day is long. England’s current ranking puts them above Portugal and Uruguay, which cannot be right, and Wales’ current position puts them behind Malawi, Qatar and Niger.

A meaningless friendly is something that England players frequently experience. But the feel of a tournament, albeit a slightly meaningless one, can only be a good thing – especially the England players who complained of being bored while in South Africa. Indications are that England will compete in 2013, at least as a one-off, to mark the 150th anniversary of the Football Association. The FA will no doubt wait until the tournament is successfully established and then ask to join. Most likely to be told to push off. England arrogant? Never!

New Dance Trends bring us Indie Ballet {Frost Fitness}

Hot on the satin-clad heels of Black Swan, everyone’s keen to try ballet, but classical music’s not to everyone’s taste. Enter the latest ballet trend – Indie Ballet.

This shock new ballet style is all about the music – classic ballet pirouettes, pique and twirls blended with rocky indie tunes to make a totally unique style of dance, movement and entertainment.  Professional dancers and public alike will be merging jaw-dropping splits to music from the likes of Razorlight, The Futureheads, Franz Ferdinand, and Gomez.

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Indie Ballet isn’t the only new trend out there. Some of the others that are tipped to be hot on the dance floor this year are…

Waaking. Originating from the US, the Waaking phenomenon will be sweeping our nation due to its cool new funk style.  Inspired by Madonna’s ‘Vogueing’, this underground street dance movement is much faster and packs even more attitude, style and passion.

Heyday Dance. Rewind the clock – 1920s, 30s, 40s, 50s – the choice is yours.  End of war celebrations were the heydays, now this retro dance style is destined to be the top trend for  next year.  Heavily influenced by vintage fashion, think old skool dance halls, flappers, tea dances and Fred Astaire. It’s a classic with a twist for 2011!

Iconic 1980s. The Flashdance era is back!  Big hair, loud clothes, leg warmers and dramatic movements form the basis of this iconic 80’s dance movement.

Cheerleading. Cheerleading? We say, Bring It On!  With Glee hitting our screens to mass popularity and recent visits from the amazing NFL and NBA dance troupes, American cheering will be infiltrating dance studios across the country.

Move It 2011’s Creative Director, George Harper comments:

“The top trends this year really reflect the fact that people want to have fun and inject their workout with a new twist. If it is ballet, add a new soundtrack. Aerobics? Add an 80’s dance twist. Also people love dressing up so the vintage styles like Charleston and Lindy Hop really allow you to work a look while you workout. Cheerleading is my biggest tip – this is already a massive scene in the UK that few people know about. It will be THE craze in 2011 and it’s not just for girls – boys are getting in on the action too!”

Try out Indie Ballet and other classes at Move It from 11th-113th March at London Olympia.

Kenny Dalglish – a hero’s return, and it’s not just sentiments running high.

By Yue Ting Cheng.

Second comings don’t always work out. Not least in football.

Howard Kendall, Everton’s greatest manager, who won the league twice, was a pale imitator in his second and third spells, while Kevin Keegan’s return to Newcastle was short-lived.

But the curious reappointment of Kenny Dalglish as Liverpool manager – the Reds’ and Scotland’s greatest all-time player – brought an unusual warm feeling to the heart.

Since last year,  I thought that, paradoxically, Liverpool won’t be able to move on until they bring back the past – that Rafa Benitez should be replaced by the club’s favourite son – Kenneth Mathieson Dalglish!

His reappointment brought back childhood memories. It was an era just before the Premier League, pay-per-view, Sky Sports and massive, massive salaries. I read in an old economics book that John Barnes, Footballer of the Year in 1988 and 1990, was paid £100,000… a year! Imagine that. Nowadays, some players earn that in a week.

It was an era before Sir Alex Ferguson and Manchester United were winning everything in sight, with occasionally Arsenal and Chelsea upsetting them – and for one time only – Blackburn Rovers, managed by, guess who? Dalglish.

Now I’ll say that I am no Liverpool supporter. Yes, the team of the 1980s – particularly the 1987-88 team featuring John Barnes, Peter Beardsley, John Aldridge, Ronnie Whelan, Alan Hansen, Steve Nicol and Bruce Grobbelaar  – remains one of the finest British teams of all time. But I have always supported the two teams of my roots, Norwich and Watford.

But Kenny Dalglish represents something unusual in that he is a symbol of real change. Both in the sense that he was Liverpool’s first player-manager, and following his shock resignation to an entire nation in 1991, marking the end of the Liverpool dynasty.

Then the Premier League happened. Fellow Scotsman and former team captain, Graeme Souness’ reign was the start of a downward spiral heralding an era of underachievement starting in 1991 and lasting till about… now.

Twenty years is a long time in any part of life, especially in football. One could only imagine Dalglish’s burning desire. The feeling that he had unfinished business at the club he should have made dominate English football for another two decades.

In 1991, Sir Alex Ferguson had yet to win a league title. In 2011, with Liverpool and Manchester United jointly holding 18 league titles, Ferguson is now close to bringing Manchester United a record 19th, finally eclipsing the Anfield outfit.  History comes round in circles, it seems.

People are saying that Dalglish has been out of the game for too long or his methods are outdated. Cynics add that he is behind the times, and that he’s not managed a club for ten years – since picking up the pieces following John Barnes’ disastrous spell at Celtic, and a turbulent spell at Newcastle, where he was sacked after finishing 2nd in the Premier league in 1996-7 and 13th the following season.

But his record speaks for itself. Four league titles as manager at two different clubs – a feat achieved by only two other men, the legendary Brian Clough and Herbert Chapman – and countless more as a player, including several European Cups. And Liverpool fans know his passion for the club, inside and out. His reappointment has already galvanised the Reds and the city.  He probably won’t cause miracles. He may be lucky to get the team to finish in the top six this season, but then, who would expect him to? When you clear up a bloody mess, it takes time to get the kitchen clean!

Simply, Dalglish is the spiritual king of Liverpool FC, and a link between past, present, and possible future. Remember, he’s younger than Roy Hodgson – his sorrowful predecessor by four years, younger than his arch-nemesis Alex Ferguson by ten, and even Arsenal’s Arsene Wenger is older by two years.

Who knows how much he’ll be able to achieve? But for me, this story is not about Liverpool, Kenny Dalglish or even football itself, but people feeling optimism when they think they’re down and out. And suddenly a spark arrives.

I don’t know if it has anything to do with him as a man. He’s a very earthy Glaswegian (detractors would say dour and often verbally cryptic!), but although he hardly brims with bright charisma, he has a real straightforward charm and wit about him which more pretentious people lack. But I can sense he really means something to the people who understand him as a man and as a footballing legend.

At the start of last year, I watched an old Scottish television documentary of his life (from a VHS video I’ve had for years) from 1986, about his life until that point. What I was struck by, was not just the documentary style – which was very thoughtful and partly shot on film, giving it an artistic quality – but the minimalism of how they portrayed him, his frankness, and the constant look of worry on his face!

He was still a player in 1986 at 35 years old,  but almost completely free from the razzmatazz and hype you see surrounding players of today like your Ronaldos, Messis and Beckhams. There’s a poignant moment in the film when he walks on the beach with his wife Marina and their kids. He is talking about his family and how much they matter to him. It’s very hard to imagine a modern day footballer in such a scene at all.

So here’s to you King Kenny, and your continued success!

Valencia call to football fans to action with ‘My Champions League Moment’

Tour Spain and the Valencia City, Province and Regional Tourist Boards are calling out to all British football fans to relive and share via Facebook their favourite Champions League moment, and stand the chance to win tickets to the Valencia CF v Schalke 04 match on the 15 February 2011.

‘My Champions League Moment’ would like to see football banter put in to action … instead of just talking about what was the best Champions League moment, show it.

Fans must upload a photo of themselves re-enacting what they consider to be a stroke of Champions League football genius or share their own treasured photo from a Champions League match to http://www.facebook.com/My.Champions.League.

From watching Liverpool triumph against AC Milan after being 3-0 down, to the heart-stopping two goals Manchester United scored in the last few minutes against Bayern Munich, or John Terry’s penalty miss that gave Manchester United the title – there are many ‘Champions League moments’ to choose from.

Entries must be uploaded and votes cast by the 23 January 2011. The photo with the most ‘likes’ will win this unique competition

The successful fan will win flights and accommodation for two people and the chance for two tickets to the match between Valencia C.F. vs. Schalke, on the 15 February at 20.45 at Valencia’s historic Mestalla Stadium

David Gomez from Tourism Valencia said ‘This season has already shown some fantastic football but held few surprises, and we want fans to show us what really makes the ‘beautiful game’ and what we have to look forward to for the rest of the season.”

‘My Champions League Moment’ is supported by Valencia CF, Valencia Tourism, Valencia Regional Tourist Office, Valencia Province Tourist Office and Tour Spain.

Climbing the walls {Fitness}

In my eternal search for a sport that I’ll enjoy and can keep me interested, this week I tried my hand at climbing. I don’t know at which point I thought it would be a good idea, but I definitely know the exact point I realised it was a bad idea. That point was half way up a wall in London’s Westway Centre attached only by a rope and gripping hand holds with my slowly slipping hands and weakening muscles.

 The instructor tied all the knots so that there was absolutely no chance of us falling to our deaths.

I have only good things to say about the centre itself, the facilities were spotless, comprehensive and vast. The instructor was very understanding and managed to stifle his laughing…mostly. We had one instructor between two of us and climbed and belayed (held the rope) in turn. The instructor tied all the knots so that there was absolutely no chance of us falling to our deaths. If you’re planning to have a go yourself…you’re very safe.

 If you’re thinking thoughts like “ooh, this must be how mountain goats feel” it means you’re not thinking about where your hands should be.

This didn’t stop three of our party from chickening out. I don’t judge them…climbing’s not for everyone. There are a few groups of people who probably wouldn’t become great climbers…the first is those who suffer from vertigo (I fall into this category). There’s one mantra that every vertigo suffer repeats when they’re at a significant height…“Don’t look down”. When you’re climbing, this isn’t an option as putting your feet in the right place is half the challenge. The second is the easily distracted (I fall into this category also). When you’re five meters off the ground, concentration is key. If you’re thinking thoughts like “ooh, this must be how mountain goats feel” it means you’re not thinking about where your hands should be.

Although I personally won’t be giving climbing another go, I heartily recommend it, especially if you don’t suffer from vertigo and a short concentration span. Where better to go that London’s Westway Climbing Centre.

Manchester United’s Only Hope is To Go Bust As Soon as Possible {Sport}

One looks back in sorrow to the summer of 2005 when the Glazers came to Manchester United. We all knew at the time it was a disaster but the full effects of the takeover have only begun to be felt in the more recent past. For a while it appeared as if United might get away with it. Premier league title wins in 2007, 2008, 2009 and the champion’s league win in 2008 made it look as if nothing had changed. But behind the football the finances told the story of an impending tragedy. Interest repayments at 16.25% were always going to be a recipe for disaster and the situation has been further accelerated by the loss of their best player Cristiano Ronaldo.

Uniteds current team is mediocre and with the impending retirement of their best players the outlook is bleak. United only has one truly world class player, Wayne Rooney, and we are all aware of his recent problems.

The fact is people like to support winners. All these great deals United is making with international sponsors won’t mean anything in a few years if United is languishing in mid table. 470 million followers won’t hang around for long. And fans also support a team because of individuals, a Kobe Bryant, Lionel Messi or David Beckham. This is why Cristiano Ronaldo was worth £80 million. It’s why Wayne Rooney is so important to United. His recent failures both on and off the pitch have hurt United. Luckily they have just managed to keep hold of him. There is no doubt his future success is crucial to that of United’s.

United is such a strong brand that they should eventually recover. There are probably thousands of people queuing up to buy Manchester United. But every day the Glazers cling on United is damaged further and any future recovery is made that much harder. United are bleeding, both in terms of money and reputation. The situation is made more urgent by the rise of well-funded rivals Manchester City. If only United could go bust or get taken over now the damage would be limited. Alas the club is in a cruel position whereby it is just about able to service its debt but has no money left for badly needed investment.

Unfortunately with their current team and impending retirements I can’t see United winning anything important in the near future. One can only feel sorry for the real United fans at this difficult time.

By James Yardley.