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    6 Exercises to Help You Move Easier

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    When you sit in a chair, lift a package off the floor or climb a flight of stairs, your body is doing some form of squatting, hinging or lunging. But just because you perform these movements every day doesn’t mean you’re doing them correctly. Whether you round your back while lifting or overload your knees when you stand up, repeatedly moving with poor form can lead to pain and injury.Training these six fundamental movements — hinge, squat, lunge, push, pull and rotation — can help you accomplish daily tasks more easily and without pain as you age. Similar to a musician practicing their scales, mastering the basics can help you expand your range of motion, said Beth Lewis, a movement and exercise specialist based in New York City.Through procedural memory, you learn and store movements to perform them without thinking about each step. That’s what allows you to hop on a bike and start pedaling, but it can also cause you to compromise your form hundreds of times a day without noticing.There are a few versions of the fundamental movements framework, but the idea behind each one is the same: to build functional fitness by mimicking the motions you use for everyday tasks. Each of the exercises below, which you can easily train at home or in the gym, corresponds with a key movement pattern that you use in daily life.OverviewTime: 12 minutesIntensity: LowWhat You’ll NeedLight or medium resistance bandA light dumbbell or kettlebell (choose a weight that feels challenging for the last 15 seconds of each exercise, but you should still be able to maintain your form)How OftenIf you don’t currently do any strength training, begin with three days per week and progress to daily over time. You can also complete one set of this routine as a warm-up for other forms of exercise.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More

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      How Helpful Is Walking for Lower Back Pain?

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      A new study adds to a large body of evidence on the effectiveness of movement for treating and preventing pain.Doctors and physical therapists have long incorporated aerobic exercise into treatment programs for lower back pain. Movement can simultaneously ease lower back pain and also strengthen the muscles that support your back. Still, many people with back pain can be hesitant to exercise.A new study, published on Wednesday in The Lancet, offers more evidence on the power of movement. The study found that a regular walking routine can be very effective for preventing the recurrence of back pain. The study focused on adults with a history of low back pain; those who walked regularly went nearly twice as long without their back pain coming back compared to the control group.The new findings are in line with a large body of existing research that has established an association between physical activity and better outcomes for back pain. A 2019 systematic review found that physical activity lowered the prevalence of back pain. And a 2017 study found that yoga worked as well as physical therapy for relieving back pain.The new study builds on this research by following patients outside a tightly controlled clinical setting. Mark Hancock, a professor of physiotherapy at Macquarie University in Australia and a senior author of the study, sought to evaluate the effectiveness of a less expensive intervention that could be easier for many people to access than in-clinic treatment.Dr. Hancock and a team of researchers targeted a relatively sedentary sample group. The researchers collected data on 701 adults who had recently recovered from an episode of low back pain. They were randomly split in two groups: one group received an individualized walking and education program, facilitated by a physiotherapist over six sessions in a six-month period. The other group did not receive any intervention. The researchers followed both groups for the next one to three years.The goal for each person in the walking group was to walk five times per week for at least 30 minutes daily — but the program was highly personalized based on age, body mass index, current activity level, time constraints and personal goals.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More

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      Chiropractor Videos Take Off on TikTok and YouTube

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      Neck cracks and spine adjustments have become a potent social media trend, but some chiropractors fear the videos send the wrong message about the profession.Videos of chiropractic adjustments have become a popular genre on TikTok.Snap. Crack. Pop. These sounds, once used to sell a popular breakfast cereal, are now enticing people to visit the doctor thanks to a wave of chiropractic videos sweeping social media.The most popular videos follow a familiar template: A patient enters with a debilitating condition. A chiropractor maneuvers the patient’s limbs and joints in horrifying ways, producing a series of snaps and crunches. And the patient is relieved of years of pain — all within a matter of minutes.For viewers, the clips can be both cringeworthy and satisfying A.S.M.R. (Autonomous Sensory Meridian Response) content. For the chiropractors, they are valuable marketing, helping to build business.But not everyone in the chiropractic industry is thrilled about the videos. Some doctors say they are misleading, potentially leading patients to think miracle cures are available with one pop of the spine — or even to try the procedures themselves.Easy and free advertising for chiropractorsAlex Tubio has become a sensation in the world of medical content creation. He owns chiropractic clinics in Houston and Orange County, Calif., and sees about 100 patients a week.Mr. Tubio says he owes all of his business to social media, which he started using in 2019 to promote his work. He has more than one million followers on TikTok, over one million subscribers on YouTube, and his appointment calendar is booked until August.We are having trouble retrieving the article content.Please enable JavaScript in your browser settings.Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.Thank you for your patience while we verify access.Already a subscriber? Log in.Want all of The Times? Subscribe. More