P90X, or Power 90 Extreme, is an intense, 13-week exercise program that is gaining popularity among those looking to get fit fast. Many people experience great results with this exercise program, but it’s important to be cautious when starting any new physical activity. The strength and flexibility demands of P90X can result in back pain for those who do not already have a high level of fitness when they begin the program.
P90X comes with 12 DVDs that focus on strength training, cardio and stretching. The program can be personalized by selecting a rotation of DVDs that supports your workout goals.
Internet forums are full of people asking for advice on how to avoid back pain during P90X. The following exercises are identified by many as the main causes of back pain.
ab ripper x
This 15-minute workout is done 3 times a week. It includes a number of exercises designed to build up your abdominal muscles fast. Many exercises that focus on the abdominal muscles cause back pain by causing strain on the lower back.
One exercise in particular during Ab Ripper X can create tremendous stress on the lower back and hips: the Pfeiffer Scissors. The exercise involves lying flat on the floor with your back slightly off the ground and your legs doing scissor kicks in the air. The weight of your legs creates resistance in your abdominal muscles, building strength. The abs are also working to keep your upper body off the floor.
When your legs are in the air, your hip flexor muscles and not just your abs are working hard to hold them up. The hip flexor muscles pull on the pelvis, forcing it to tilt forward which increases the arch in the low back. This can cause significant strain on the lower back muscles.
watch video on http://www.youtube.com/watch?v=ftk8ZtAcTsg For advice on reducing pelvic tilt during the Pfeiffer scissors exercise. In general, it’s a good idea to tailor Ab Ripper X to your individual needs, starting with fewer repetitions, stopping the DVD if needed, and eliminating exercises that cause pain.
dreya roll
The Drea Roll is an exercise at the end of the Core Synergistics segment of the P90X. You can see it demonstrated here: http://www.youtube.com/watch?v=xOb3RLgZOgc, This is a very high intensity workout that, according to many reviewers, can’t be done before. The strength needed to propel your body from a sitting to standing position comes primarily from your core. It anticipates a lot of core strength; When that strength is lacking, you’ll find that you lean on your lower back to propel your upper body forward and gain momentum to push upward. This strains the muscles of the lower back.
Many people report skipping this exercise altogether until they have advanced in the program and developed significant core strength. If you have to change your form to perform an exercise because of a lack of strength, it is best to skip the exercise until it can be performed correctly.
plow position
YogaX is part of the P90X program. While it may seem like an easy and relaxing component, it’s filled with poses that only advanced yoga practitioners can do. One of these is the condition of the plow. From a shoulder stand, you lower your legs over your head to the floor until the tops of your lower legs are on the floor and your knees are next to your head. This requires tremendous flexibility of the spine and muscles and ligaments. Lower back to neck and shoulders.
Attempting Plow pose for the first time with YogaX can result in stretching of muscles and ligaments throughout your body due to excessive stretching. Many other yoga poses require strength that you may not have had before. Respect yoga as a form of exercise and don’t fall into it thinking that all postures can be achieved the first time.
Muscle strain is the main danger to your back during P90X. If you consistently overexert, you can also damage your spinal joints and discs. Customize the workout to your needs, and don’t try to match up with the instructor in the first video. Take your time, stop when needed, and eliminate workouts that cause excess stress on the back.
Source by Sean Burton
