1. MUS Wellness/Montana MovesNeal Andrews, MUS Employee Exercise Specialist

2. Montana Moves High Five Move More, Sit Less Find Balance in Life Move Better Play Outside Have Fun 3. Objectives80% of Americans will report lower backpain at some point in their lives. In thisworkshop well teach strength andmobility exercises focusing on the backand hips. Well also talk about propermovement patterns and strategies thatwill take some stress off your backliterally. 4. Whats the Problem?Poor MobilityPoor or incorrect movement patternsLifting patternsLack of core strength & stability 5. Common Lower BackInjuriesMuscle StrainImpinged nerveInjury to vertebral discsBulging discHerniated discRuptured disc 6. Whats the Solution?Improved Mobility(hips and thoracic spine)Proper movement & lifting patternsImproved core strength & stability 7. The Posterior ChainPlantar FasciaAchilles TendonCalvesHamstringsGlutesLower BackUpper BackNeck and Skull 8. Lumbar Spine 9. PostureReady PositionNeutral SpineGood Posture vs. Poor PostureStand Tall (String)Shoulders Down and Back 10. Get mobile, move better!Mobility Exercises/WarmupsStretch Up/Stretch Down (Shoulders/Hamstrings)Knee HugsToy SoldiersDownward Facing DogChilds Pose 11. Get mobile, move better!Strengthening ExercisesGood Mornings (Hip mobility and mechanics)Lifting/Deadlifts (Legs, Hips, Back, Grip)Squats (Legs, Hips, Back) 12. Dax the Lifter 13. Squat and Deadlift positionSquat:Hip, knee, and ankleflexion. Femurparallel to ground.Neutral Spine.Deadlift: Hipsback, neutral spine.Glutes andhamstrings loaded. 14. Get mobile, move better!Strengthening ExercisesGood Mornings (Hip mobility and mechanics)Lifting/Deadlifts (Legs, Hips, Back, Grip)Squats (Legs, Hips, Back)Bridge (Glutes, hamstrings, low back)Planks (Core strength and stability)Cobra (Back strength) 15. Connect with Wellness!muswell.limeade.comwww.montanamovesandmeals.comwww.wellness.mus.eduwellness@montana.edu@montanamoves