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Then, slowly lower your chest back to the floor and repeat 5 to 10 times. Repeat the exercise three to five times. Initially, repeat the exercise 5 to 10 times, and try to build your strength until you can perform 20 to 25 consecutively. Once you can easily move your hands over your head without losing contact with the floor, try the exercise standing against a wall. In fact, you really cannot move at all without using these muscles. Move your arms slowly so that you can monitor whether you are maintaining contact with the floor. Also, use a thigh as a fulcrum; rest the shovel handle against it like a teeter-totter, and let your arms and leg do most of the work. As you bend, let the leg with no weight on it come off of the ground in line with the upper body. This leg acts as a counterbalance to the weight of the upper body, making it easier to come back up without using the muscles of the lower back, which don't have the leverage. When performing the exercise, remember to keep your head up, shoulders back, and spine erect.



Squatting is a demanding exercise, requiring many muscles to work together. Your leg muscles are the biggest, strongest muscles in your body, and even though it takes more energy to use them, they can handle a lift better than your back can. So eliminating 100 calories by eating a little less and getting more physical activity may be all it takes to manage your weight. You can safely lift only a certain amount of weight. Of course, as the weight of the object increases, so does the risk of injuring your back. Keep the object close to your body; lifting or holding an object up close to your stomach rather than at arm's length greatly reduces the stress on your back and spine. Keep your head up and your spine erect in a straight line. Place the opposite hand on a support, and bend straight over from the hip; your weighted knee can bend slightly, too. With this method, all you need is some support (a chair, a desk, or a putter) to put your hand on to take the load off of your back as you bend over.



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