Body Mechanics: Posture, Questionable Exercises, and Care of the Back and Neck
What are some things you can do to help prevent backaches?
Back pain originates from the integration between our bones, ligaments and muscles when our bodies perform certain activities that put a strain on our backs.
The methods for reducing back pain can be implemented into the following routines: exercise, core stability, posture, warm ups, flexibility, ergonomics, manipulation, lifting technique, lumbar supports, mattress and chairs, shoes and equipment and many others. Primary prevention is mainly centered on preventing the first episode of back aches. Secondary prevention is to minimize the consequences of back injuries and involves restoration of normal body function. Tertiary prevention aims to stop back pain becoming a chronic condition.
Prevention methods
- Physical exercise is one of the main therapeutic methods in preventing back pain.
- Exercises increase flexibility of the trunk and strengthen back muscles; they increase the blood supply in muscles, intervetebral disks and joints.
- Core stability, which is mainly controlled by the joints, helps strengthen support systems in the back.
- Improving flexibility can also reduce back pains.
- Another possible method to prevent back pain is to maintain a neutral posture as extreme postures such as “hyper and hypo lordosis” put a strain on the back.
- Warming up before a sporting event reduces back stiffness which in turn could reduce tension on the back that would cause back aches.
- Correct lifting techniques should be applied during work outs.
- Lumbar support mechanisms can be used to also prevent back pain.
- Other precautions such as using the correct mattress when sleeping could also reduce chances of back pains.
How does skill-related fitness relate to performance in sports?
Skill related fitness refers to the following elements, speed, balance, coordination and agility. Agility can help enhance performance as it refers to the skill of changing the position of one’s body with speed and accuracy. This skill can be used it many sports, be it catching a football or blocking soccer ball from entering the goals.
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Coordination refers to the ability of an individual to use two or more of his senses together, incorporating them into performing movements accurately and quickly. With good coordination, an athlete can perform a task quicker and more accurately than his opponent. Power is related to the rate at which one can perform work. The more power an athlete has, the more work and he or she will be able to perform during a game.
Reaction time also allows an athlete to respond to a certain stimulus or action faster than his opponent, and hence puts him at the advantage of complete the task first.
Lab
- The back and neck must be exercised because utilized in practically every sporting motion and hence are prone to many injuries.
- The exercise is to strengthen these muscles and prevent injury. I have very fit thigh, abdominal and back muscles and I feel they are fit enough to prevent most injuries.
- To prevent injuries I must always play sport with a neutral posture.
- I also will focus more on isometric exercises in order to further strengthen my neck muscles. I will perform neck, back and shoulder stretches before every game.
Lab
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- overtraining syndrome occurs in athletes who are preparing to enter a tournament or a form of competition.
- This syndrome results in athletes training beyond their body’s capability, hence, their body is unable to recover from this intense training session.
- Some symptoms of overtraining syndrome include insomnia, depression, tiredness, muscle pains, drop in performance, headaches and increased incidences of injuries.
- Altering one’s training program can help in preventing overtraining syndromes.
- When you alter your program, you can train for more hours without harming your body or jeopardizing your performance.
- A good schedule to prevent overtraining syndrome has a good balance between workload and recovery.
- Drinking fluid replacement fluids helps overtraining symptoms, the body would be able to use up these fluids in the recovering process.
- Altering your diet also helps with endurance level, which will reduce overtraining syndrome symptoms.
