The Fitness Fixer
The Fitness Fixer

Fast Fitness - Better Back and Leg Exercise When Vacuuming

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Here is Friday Fast Fitness - Prevent lumbar disc degeneration, and strengthen and stretch your legs without needing a gym, trainer, or exercise equipment, or even changing your clothes:

  1. Notice if you bend wrong - pictured at right with red X. It may stretch and feel good, but over time pushes discs outward to the back (herniates them).
  2. Stand upright and bend both knees in a lunge - pictured center with green check mark.
  3. Instead of only doing lunges as an exercise 10 times and paying for a trainer or a gym (right) use it hundreds of times a day for real life bending. That is functional exercise.


Good bending will not hurt your knees. Keep front knee back over your ankle (left and middle photo with green check mark). Healthy positioning keeps your body weight on your muscles and off your knee joint.

Check these posts for fun lunging:

Disc info:



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Photo set posed and prepared by David from Belgium
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About the Author


M.Ed, PhD, FAWM

Dr. Bookspan is an award-winning scientist whose goal is to make exercise easier and healthier.

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