JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================q" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?o>{Gʖ iA%HAY-BGe:wFc5+Br: qT떚*[u|?2޿Z֒C< d]g7ʊ:5XrK #ji Vk;w?O|Spd&i`Im\A._U3o?bmU?}[A̭H}Vҭ^TLTeXr+*l3/,jl@ԓ$+/,IzmMZ(|Vw'qzYuI'ʟ׊*4DV,(OöZueu.B@ZumZP%v \y,./[kI>7rF9A=ًmhͰ-ݾp' U=*?=sxIF?qyVTNbBqKJ8/KF5vK>Js_qȜ!V֏]).mN'Rs娾ŞpMH|?s/5A%*[|GlvTwʤoSs=Qȳ+pX@T:+z+^?1xN1ץM)`WzAj=TΐsD.WmGKG9jƬEm Kl\cp'ᨮsŖz6Qd 1%5E!h]vQv^>ymCkiYf4I>ݫм3~ӭV:ܷZO]Ts̴_ j5Lwo5q%0L1lkF dߥWXne 4ܸ özgڹkP9ji$&}[1 kӿ%cH3SZOgiil9V"QGm#+4*A{֫k}ަ)1RA+r"f) mk[^M_δ;K' *g7p gU,uEKe1\l0<%7vktRmc.9GT[j" F)}ls'Uit+ 6?Lt-'Oxs#1aby4Ur|I ^k–Եu7>vB>ª/S;nTbKJ83Jr5M;hte;gӷ|r]<7yW3WNKivHUWh?ҫh~/Nw-ũXד`ýi+s= dz+# _`)\*.D`,~&[VxP~kv>@#ԠRGVR?JqCSÑR081>;udbԎW> wWCˁxW_᫛ SYkhHZWxi<$=bVБLP0e?PMcROݹFpk߱l_n1&vU<=cVYĀ;c.Vه1ƪHZA;rjMOusBZ`c)B O$U[ ^1Qg.ڗi[6acu?Ez|K%U?жuCV+]V7#v(,WPN}CQH$l,k9u%q\rk75m=|FWnl}kjкmYiiբspTZ@G\֫E륪g+^iVZ%׈qdAE?s,'1ҽK+iח~@k;𖜭.)[äks1_5QGG|zt{ctMI"ؑ)ʇ=+u.o2dڴuan\[uFWZR^4kF +/! u^@^$[}kvmbӂ컶 ,vqؑȭJ 9YI/L2Vݦi|UئZ#Rڳ\nNjh1Y)$4ӑC@'+ ک=nxClXV }0Rppp:Љ5-G5xdE1B-sZEZRסs|Q"1$~>"Ъ>exMWXPNOQY*e Z,LJl1$sZȰ- yɧ vRgU=ҴW2\]DYZf- UDqUxuGQi\z2%=R~WM$m畞O(bp-#Tg9w(둅^om=rh`w)#svlU:Qsr ɫ3HVA'T7dԦ$LUZ꭬-t'4nO(#ך'$RQZys:W-nι]CUtbҪ4Ks5((F]֟;d3$dՍ:H}Mtv7PtXz-s^u76v>P9i#|,JVn(Z-\tZzƓiLf0.[ԟƶsF|k,Egy&~)T+ c, > q~e&]ޤ&9\A$.Jڷmø"%+ f(.KwXYu}'H< c5-rSb9%2GL-Lsm $T-D%|:m8ʷ+]wy{9ሜu#*Iz'^meѬy=הP?ZUv4M8{I/Ύט2{_jÊTAB{9Z,n=\QUJRE_#2) Yy H׬JQ) -2+}>)7af?kF42汕6ъ99|/u[1OV6;DCҶX62@¼Of!sdGBiQܦ#@޻oҍOSdGV>edwUؼ]ªuV8gR!|]l59 d0Kj,ݦcF$ר-'}=k-$~z`T4UcϦ1;۰g B'˚+hyf,>ӡT0)mQ$I`0D64gBX)Ir}Mw:>nJ$R:/8kKV5-3)|s5ͳ_sϭTF+CڬwWG&UI2ι.n [_ę!'6ssͦ< #Sڇ>i -aE7o?"eߥ^t$ ~-f$SH/uԚXأ=һ&X`Xp"k;6@OMA]^U~xd)f}pع&CYDI?Ƽ\WyemPwS5dcA{բ[\=r%\ru6|Va]+Cmdtn$VEΗ \}U? ҃ \M$+CJ`/]Мp6Vޒ]F/U` Nk'}Bk5Xk"Ac(ZpCknۨTcY;L2;Xak:MvdTVuե \CEN\qßuQ[-kh"[4EŠ+N?JJhQIS(k_ E/jxKE"'^uG(FqCB}yGbTC7+?~QE)nsgn=left>The easiest way to correct this lower back problem is to sit the athlete on a bench or a BFS Squat Box as pictured in Figure 2.&nbsp; I am pointing at Luther's bad back.&nbsp; Then, all you have to do is say the magic words: <U>Sit Tall and Spread the Chest.</U>&nbsp; This will dramatically assist the athlete in locking-in his lower back.&nbsp; Sometimes you may actually have to mold the athlete into the correct position.&nbsp; Do not accept anything less than perfect.&nbsp; It should look exactly like Luther in Figure 3.&nbsp; Sometimes an athlete will have trouble even after using the magic words and trying to mold him into the correct position.&nbsp; For these hard cases, kick them out and send them back to mama.&nbsp; Just kidding!&nbsp; Tell them to lean forward a little bit with their upper body and bring their shoulders or shoulder blades back.&nbsp; Mold them into the correct position by pressing in on their lower back and pulling back on their shoulders.&nbsp; Always continue to tell them to "spread the chest" and to "sit tall".</P> <P align=left>When the athlete can get his lower back looking great on the box or bench, then he can try the "ready" position again.&nbsp; Hopefully, he will now look like Luther in Figures 4 &amp; 5.&nbsp; If the athlete reverts back to a bad back, you must have him return to the box.&nbsp; However, this time, have him get into a bad position and then say "fix it".&nbsp; Fix it means spread the chest and sit tall.&nbsp; If he can "fix it" correctly, now say "bad back" and have him make his back bad.&nbsp; Then say "good back" and see if he can fix it and make it good.&nbsp; If this goes well, repeat this process three to five times.&nbsp; Probably only one-in-a-thousand will still have trouble after all this technique effort.&nbsp; </P> <P align=left>A quick method to fix backs can be done with a dowel or bar as shown by Luther in Figures 6 &amp; 7.&nbsp; This quick method can also be done without a bar by placing "hands on knees" with the elbows locked.&nbsp; Begin by putting pressure on the knees either with the bar, dowel or athlete's hands.&nbsp; Now, "spread the chest" and hopefully everyone will look like Luther in Figure 7.&nbsp; If not, then those athletes will need to use the box/bench technique as previously described.</P> <P align=left>Every athlete's back should look like Luther's back in Figure 8 when lifting, blocking, tackling, rebounding or doing any power movement in sports.&nbsp; Figure 9 illustrates the Straight Leg Dead Lift which is&nbsp;a top priority auxiliary exercise in the BFS program.&nbsp; This exercise will strengthen the lower back.&nbsp; Detailed information on this exercise can be found in the Hamstring Safety article.</P> <P align=left>At anytime during any lift if the lower back comes out of its tight locked-in position, an injury is more likely.&nbsp