The older we get, the less active our daily lives become, as a rule. After spending our childhood sat at the school desk, we often end up sitting for hours at meetings or on endless car journeys. Permanent backache and incorrect posture is a foregone conclusion. The AGR encourages more exercise to compensate for daily stress and strain. Ideal exercise equipment such as the mini trampoline "bellicon" together with the FLEXI-BAR and products by Airex and TOGU have already received the "Certified & Recommended" seal of approval for their contribution to sustainably stronger backs.
In Germany, we spend around one quarter of the day sitting down. But let's be completely honest - how long do we really spend sitting down, day in, day out? If we add up the hours spent sitting at work, during meals and when we relax in the evening, this clearly shows the importance of providing active compensation for the back. Important training aspects include in particular in-depth strengthening of even the tiniest muscles to give the spinal column more stability. This is the only way to avoid pain and tension. Those who suffer from backache suffer in all aspects of life. Their overall capability is clearly restricted, carrying and moving objects becomes torture and a good night's sleep with plenty of recuperation is no longer possible. And yet just a few highly effective exercises that are fun at the same time can already help to alleviate the suffering. We would like to show you a few examples of gentle training.
Poor fitness and a lack of exercise are causing more and more backache in young and old. At the moment, 80% of the population suffers from backache at least now and then. Strong muscles play an important role in preventing backache. The AGR presents four recommended items of fitness equipment that are ideal for training on your own. They help to strengthen the muscles, satisfy the strict requirements of an independent medical committee and are also really easy to use.
Bouncing with the bellicon mini trampoline
This will put movement into your everyday life. Bouncing on bellicon's elastic structure alternately tenses and relaxes the muscles in the whole body. This not only activates all the muscles but also stimulates the complete metabolism together with the cardiovascular system. In addition to the high therapeutic value, bouncing on the bellicon trampoline with its rubber-rope structure is also great fun. What's more, the mat penetration depth warrants a particularly gentle braking distance which in turn is good for the joints and spinal discs, and simply cannot be compared with a conventional trampoline.
Start with an easy exercise to get used to the equipment. Stand barefoot on the bellicon with your feet hip-width apart. Let your arms hang loose beside your body. Now just bounce gently up and down for a few minutes. Important: always keep in contact with the mat.
Swinging vibrations help to slow your day down
The elastic vibration bar "FLEXI-BAR" offers a range of exercises specially geared to the spinal column and the muscles. Whether in the gym or at home, the 1.50 m long flexible bar with rubber-coated handle can be used in many different ways. The vibrations generated when swinging the bar reach the deep trunk muscles, compared to conventional strength training that only addresses the surface. Even short training sessions of just ten minutes generate a sustainable effect in strengthening the muscles in your back, chest and arms, while toning chest, stomach and buttocks. The FLEXI-BAR can also be used to relieve tension or for yoga.
This exercise relaxes the neck and shoulder muscles. Take a large step forwards with your left leg at the back. Raise your heels from the ground, standing on the balls of your feet. Grasp the FLEXI-BAR with your left hand, leaving your arm stretched out as long as possible, just with a minimum bend at the elbow. Swing the bar up and down towards the floor, still keeping your arm close to your tight. Continue swinging the bar steadily for 60 seconds if possible. Tip: lean your head over to the right for a greater stretching effect in your neck muscles. Then change sides.
Safety first with the AIREX® fitness mats
The AGR also recommends safe equipment for those already actively involved in doing gymnastics, pilates or yoga. Airex is a manufacturer that offers suitable mats for use both inside and outside. The mats have excellent cushioning characteristics that are kind to the joints and help to prevent injuries. AIREX® mats are also ideal as a basis for balance products, air-filled ball pads and other gymnastic equipment used to train the sense of balance and other sensomotor abilities. For example, when you step on the AIREX® balance pad with one or both feet, you will immediately notice how the support muscles are activated.
Exercises can be downloaded free of charge from the manufacturer's website. Try the following exercise as an example. Place the instable balance pad on the upper third of your fitness mat. Take a step, placing your front foot on the balance pad, turned slightly outward. Lift your rear foot so that only the front of your feet keeps contact with the mat, bending slightly at the knee. Stretch your arms out to the side to keep your balance. Now bend and stretch your legs alternately 16 times, ensuring that your front knee does not protrude out beyond your foot and moves in the direction of your middle toe, while your lower knee moves toward the floor.
Aero-Step® Pro: the 2-chamber air-filled pad
The Aero-Step® Pro is new in TOGU's product range. This is a balance pad consisting of two air-filled chambers. It is more dynamic, larger and more versatile than its predecessors, therefore promising maximum success. Other advantages: the balance pad can be used on both sides, is easy to clean and can be stacked. Regular exercise is beneficial not just for the deep trunk muscles but also for posture and coordination.
To train more stability for your back, take up position lying face-down on the Aero-Step® Pro, stretch your body and place the tips of your toes on the floor, slightly apart. Raise your arms and hold your elbows close to your body with the forearms pointing downwards. Now tense your lower back and raise the upper part of your body. Hold this position for a moment before returning to your starting position to repeat the exercise.
More selected exercises are available at www.agr-ev.de/...
The AGR offers a comprehensive range of information about spinal health: together with more useful exercises and tips about all aspects of sport, it also provides information about the AGR seal of approval and a list of trained, certified retailers. An information package in German consisting of the "rückenSignale" [Back Signals] magazine and the "Ergonomic Guide" book can be requested at a price of €9.95 from the AGR (phone +49 4284/926 99 90 or www.agr-ev.de/patientenmedien).
In brief:
Sufficient sport and exercise in our leisure time is gaining increasing significance, particularly in view of the fact that most daily tasks today are performed sitting down. Sport and exercise do not necessarily entail going to a sports centre. Exercise and ideal sport equipment for promoting spinal health are awarded the AGR "Certified & recommended" seal of approval. Equipment which is easy to handle such as the bellicon mini trampoline, the FLEXI-BAR vibration bar or the AIREX® balance pad and the Aero-Step® Pro by TOGU sustainably strengthen the muscles in the spinal column in short, intensive training sessions and are also fun to use. This helps to compensate for the everyday strains and stresses from long hours of sitting down and incorrect posture, as well as having a positive influence on your general mood.
In Germany, we spend around one quarter of the day sitting down. But let's be completely honest - how long do we really spend sitting down, day in, day out? If we add up the hours spent sitting at work, during meals and when we relax in the evening, this clearly shows the importance of providing active compensation for the back. Important training aspects include in particular in-depth strengthening of even the tiniest muscles to give the spinal column more stability. This is the only way to avoid pain and tension. Those who suffer from backache suffer in all aspects of life. Their overall capability is clearly restricted, carrying and moving objects becomes torture and a good night's sleep with plenty of recuperation is no longer possible. And yet just a few highly effective exercises that are fun at the same time can already help to alleviate the suffering. We would like to show you a few examples of gentle training.
Poor fitness and a lack of exercise are causing more and more backache in young and old. At the moment, 80% of the population suffers from backache at least now and then. Strong muscles play an important role in preventing backache. The AGR presents four recommended items of fitness equipment that are ideal for training on your own. They help to strengthen the muscles, satisfy the strict requirements of an independent medical committee and are also really easy to use.
Bouncing with the bellicon mini trampoline
This will put movement into your everyday life. Bouncing on bellicon's elastic structure alternately tenses and relaxes the muscles in the whole body. This not only activates all the muscles but also stimulates the complete metabolism together with the cardiovascular system. In addition to the high therapeutic value, bouncing on the bellicon trampoline with its rubber-rope structure is also great fun. What's more, the mat penetration depth warrants a particularly gentle braking distance which in turn is good for the joints and spinal discs, and simply cannot be compared with a conventional trampoline.
Start with an easy exercise to get used to the equipment. Stand barefoot on the bellicon with your feet hip-width apart. Let your arms hang loose beside your body. Now just bounce gently up and down for a few minutes. Important: always keep in contact with the mat.
Swinging vibrations help to slow your day down
The elastic vibration bar "FLEXI-BAR" offers a range of exercises specially geared to the spinal column and the muscles. Whether in the gym or at home, the 1.50 m long flexible bar with rubber-coated handle can be used in many different ways. The vibrations generated when swinging the bar reach the deep trunk muscles, compared to conventional strength training that only addresses the surface. Even short training sessions of just ten minutes generate a sustainable effect in strengthening the muscles in your back, chest and arms, while toning chest, stomach and buttocks. The FLEXI-BAR can also be used to relieve tension or for yoga.
This exercise relaxes the neck and shoulder muscles. Take a large step forwards with your left leg at the back. Raise your heels from the ground, standing on the balls of your feet. Grasp the FLEXI-BAR with your left hand, leaving your arm stretched out as long as possible, just with a minimum bend at the elbow. Swing the bar up and down towards the floor, still keeping your arm close to your tight. Continue swinging the bar steadily for 60 seconds if possible. Tip: lean your head over to the right for a greater stretching effect in your neck muscles. Then change sides.
Safety first with the AIREX® fitness mats
The AGR also recommends safe equipment for those already actively involved in doing gymnastics, pilates or yoga. Airex is a manufacturer that offers suitable mats for use both inside and outside. The mats have excellent cushioning characteristics that are kind to the joints and help to prevent injuries. AIREX® mats are also ideal as a basis for balance products, air-filled ball pads and other gymnastic equipment used to train the sense of balance and other sensomotor abilities. For example, when you step on the AIREX® balance pad with one or both feet, you will immediately notice how the support muscles are activated.
Exercises can be downloaded free of charge from the manufacturer's website. Try the following exercise as an example. Place the instable balance pad on the upper third of your fitness mat. Take a step, placing your front foot on the balance pad, turned slightly outward. Lift your rear foot so that only the front of your feet keeps contact with the mat, bending slightly at the knee. Stretch your arms out to the side to keep your balance. Now bend and stretch your legs alternately 16 times, ensuring that your front knee does not protrude out beyond your foot and moves in the direction of your middle toe, while your lower knee moves toward the floor.
Aero-Step® Pro: the 2-chamber air-filled pad
The Aero-Step® Pro is new in TOGU's product range. This is a balance pad consisting of two air-filled chambers. It is more dynamic, larger and more versatile than its predecessors, therefore promising maximum success. Other advantages: the balance pad can be used on both sides, is easy to clean and can be stacked. Regular exercise is beneficial not just for the deep trunk muscles but also for posture and coordination.
To train more stability for your back, take up position lying face-down on the Aero-Step® Pro, stretch your body and place the tips of your toes on the floor, slightly apart. Raise your arms and hold your elbows close to your body with the forearms pointing downwards. Now tense your lower back and raise the upper part of your body. Hold this position for a moment before returning to your starting position to repeat the exercise.
More selected exercises are available at www.agr-ev.de/...
The AGR offers a comprehensive range of information about spinal health: together with more useful exercises and tips about all aspects of sport, it also provides information about the AGR seal of approval and a list of trained, certified retailers. An information package in German consisting of the "rückenSignale" [Back Signals] magazine and the "Ergonomic Guide" book can be requested at a price of €9.95 from the AGR (phone +49 4284/926 99 90 or www.agr-ev.de/patientenmedien).
In brief:
Sufficient sport and exercise in our leisure time is gaining increasing significance, particularly in view of the fact that most daily tasks today are performed sitting down. Sport and exercise do not necessarily entail going to a sports centre. Exercise and ideal sport equipment for promoting spinal health are awarded the AGR "Certified & recommended" seal of approval. Equipment which is easy to handle such as the bellicon mini trampoline, the FLEXI-BAR vibration bar or the AIREX® balance pad and the Aero-Step® Pro by TOGU sustainably strengthen the muscles in the spinal column in short, intensive training sessions and are also fun to use. This helps to compensate for the everyday strains and stresses from long hours of sitting down and incorrect posture, as well as having a positive influence on your general mood.
