1. Flexible and Safe
To prevent injuries and just to feel better after good workout, stretching is the ultimate in muscle therapy. Muscles that are stretched properly respond better to growth and strengthening as well. Whenever you practice stretching, especially when behind the knee after a good run, make sure you can balance on one leg, or hold something to bend each leg. By holding the back of a chair or against a wall, you will not lessen the impact of the stretch.
2. Keep the Back Straight
When you lift with your back in the wrong form, injuries are more likely to happen. Make sure to keep your back straight and not curved when bending. If you curve your back to pick up the weight and straighten it to lift, then you can add extra strain to muscles that are not meant to do the lifting. Jerking can pull a ligament or snap a vertebra. If you feel that pull after a jerky lift, stop for a few minutes and work out the tightness.
3. Strong Back Required
While the core of our body centers around the abdomen, we can't forget that the back is an integral part of that core. The core is what will direct the kind of work we can do, how long we will be able to do it, and how long our bodies will remain healthy and active. While strong abs add to the core strength and quality of bending, the back is the key to any good bending routine. A strong back is required for most sports, good posture and any physical work. A weak back can take us out of commission faster than any flabby abdomen.
4. It's a Pain in the Neck
One of the most common causes of neck pain is poor posture. Sitting for hours at a computer or desk can lead to slumping that will pull and tug at the muscles holding up your head. Bending over tools or books for long periods will cause a strain on an otherwise straight posture. Tall people often drop their shoulders to try to reduce their height, causing the shoulders to pull on the tendons. Common bad habits can lead to permanent damage.
5. Get Ready and Pull
Now that you've got your core in good condition, stand with one hand on the back of a chair and grab the back of one foot. Pull gently for a balanced bend. Keep your head straight as you tug. If you feel yourself losing balance, then let go. Falling is not a criterion for a good bend.
