We’ve Got Your Back! Spine Health Tips

A grit-packed powerhouse, Mary DelVachio

Sports fans know the “Hail Mary” as a last-ditch effort to beat the clock. For some, the “Hail Mary” is a prayer to give us strength. 

For those of you who are stuck in fitness “traffic” grumbling about your age,
a nagging ailment, or lack of time, Try channeling a little “Mary Delvachio”! 

At barely 5 feet tall and a spry 77 years old,
Mary is a quiet force who is more comfortable living under the radar.

Mary looks and feels a full decade younger than her years, but it hasn’t been easy. You’d never know it, but she lives in almost constant pain.

Mary has had multiple surgeries on both her back and knees and her spine is reinforced with rods and nails due to disc issues (below)

You’d think Mary’s ailments would keep her from her weekly Mojo classes, but Mary says she feels zero pain while in class. (Motion is lotion!)

For those of you who hesitate to exercise because nagging ailments are dragging you down, odds are your inactivity is making your condition even worse. Every pound gained puts approximately 3 to 10 pounds of pressure on your knees – and your back.

Mary suggests you find something you enjoy and keep moving:

“I’ve lost – and kept off – 10 lbs since I started Mojo.
Cindy creates routines in a way that allows me to feel I can control and modify the moves for my very complicated body history…and still have fun doing it.”

Back Strengthening Mojo Tips 
A wonderful aspect of the Mojo workout is its continual access to hard-to-reach muscles, including our back. In Mojo, we activate our back muscles continually. We add weight/intensity to our back muscles every time we lift our legs, arms or bend over in any direction. The speed of our movements and the variety of angles contribute to the intensity of the exercise. 

In addition, the weight and intensity of our “exercises” intensify as the hour goes on because of mounting fatigue – which also adds to the fat-burning aspect of our workout. It’s exciting to get so much out of one workout, but as in any group exercise class, form and caution is imperative.

Here are some gentle reminders in and outside of class: 

• Good posture in all your movements, even while you’re sitting, is the first step in strengthening and toning your back
• Focus on the quality of the movement, not the quantity.  Take it slow at first and build from there. 
• Always enlist your abdominals and your glutes to help you out. Start with small/strong movements and build from there.
• Stretch!! Supple, well-stretched muscles are less prone to injury, while less flexible muscles and connective tissues restrict joint mobility, which increases the likelihood of sprains and strains.
• A sore back after a workout should be celebrated, because it signals that your muscles are toning, strengthening and repairing themselves – a necessary evil to getting into shape. Take Ibuprofen, enjoy good stretches and be cautious with sudden movements or lifting heavy objects.