RAPID GROWTH

The growth spurt for girls typically starts at the age of 10 or 11 and peaks at 12 or 13. They usually stop growing by 15 or 16. During this period of rapid growth, girls (as well as boys) tend to significantly lose flexibility when their muscles, tendons and ligaments tighten as bones become longer.

Without stretching, adolescent girls will continue to lose flexibility and become much more prone to injuries such as muscle strains or tendinitis. It is essential that adolescents, particularly athletes, stretch at least three times a week to make up for the loss of flexibility. This includes quadriceps, hamstrings, calves, chest, and shoulders.

THE ROLE OF ACTIVITY

It is known that young girls tend to become less active during adolescence. Yet activity is vital to our daughters’ long-term health. In fact, the amount of exercise a girl gets in adolescence is a critical factor in preventing hip fractures and osteoporosis later in life. Studies have shown that most of a female’s bone mass is built between the ages of 13 and 15 and is then slowly lost in the last four decades of her life.

Furthermore, according to a study by the Penn State College of Medicine published in the Journal of Pediatrics, exercise is more influential than calcium intake in determining bone strength in young women and seems to offer the best possible protection later in life.

PROPER BALANCE

As is the case with many things, there is a proper balance between not enough or too much activity – or more precisely, too much intense activity. During growth spurts, skeletal growth plates are susceptible to injury from overuse as well as accidents. Examples include a competitive athlete who practices hours each day or a child that takes a serious fall while biking or skiing.

Proper conditioning is an effective way to prevent growth plate injury. Strong and flexible muscles can protect and support growing bones. Additionally, stress put on bones during moderate-intensity weight bearing activities can increase bone density and bone strength in girls as well as help maintain it through adulthood.

WHAT YOU CAN DO

Fortunately, 95% of back pain doesn’t require surgery. It is often a condition you yourself can help reduce or prevent through an active rather than passive approach. To do this, you need to develop a strong, flexible and stable back that’s in balance with your hip and abdominal muscles ─ muscle groups collectively referred to as the “core”.

Without muscle balance, one group can cause problems as they dominate weaker ones, upsetting normal functions of the spine or other joints. Also an issue, inflexible muscles can pull others. A common example is tight hamstrings not allowing proper bending at the waist, creating stress and subsequently pain in the lower back.

Our bodies naturally move in multiple directions, flexing forward, extending back, and rotating around. Accordingly, we need to physically condition ourselves in each direction. That’s why only doing sit-ups simply isn’t enough. And as a rule of thumb, when you exercise for strength in a direction of movement, you need to create stability and flexibility in that same direction.

WHAT TO CONSIDER

This information isn’t intended for people suffering more serious conditions including herniated discs or spinal osteoarthritis. Seek medical attention if your back pain is severe, worsens or persists.

Exercises should be performed in a controlled manner. Hold stretches for 20-30 seconds, do 3-6 repetitions, and breathe normally. These exercises can be done at home, work or on the road. They help improve circulation throughout your core, bringing new energy to your body. When combined with walking 3 times per week, this 3-step plan is a good starting point. After making progress, a comprehensive fitness plan including mixed activity and proper nutrition is highly recommended.

THE 3-STEP PLAN

Step 1: Flexing and Extending

• Position 1: While seated, raise your arms together above your head, hands together; reach up and slightly back; hold the stretch
• Position 2: Slowly flex (bend) at the waist; try to touch your toes then extend hands forward; hold the stretch; return slowly to the start and repeat
• Progression: Perform while standing

Step 2: Rotation

• Position 1: Sit upright with legs crossed, hand gently pushing down your knee
• Position 2: Twist slowly to one side, holding the stretch using your arm for support; twist slowly to the opposite side; return to the start and repeat
• Progression: Perform without hand support

Step 3: Stability

• Position 1: Sitting upright, pull in your stomach, raise one bent leg 6 inches off the floor; hold until fatigued
• Position 2: Raise the other bent leg; hold; repeat
• Progression: Raise bent legs together using arms for support