JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?6PO}Z[/osH}0z(gl?gTյ'x?h 8" v@Akm| lQs:z`#0"6pTmLy1zN@J0[B@Q~ ),c*6׽1MNDk8PeI\;?sU_j"[9۾*/:uȗV9\F;Զ|+\[9 prq*Ft^)"$3]Dީ_"2)23O^ 6ڞ _G?QN(Ο(yHOApjGNJ{iOQNLss֘B܀z:xSWS4p)덣Ɨz"5H>#F=28l@o%x3rH]IM .W P lacW@0J@̙t泻ĉU"W;88YH 0MkH#(5HL$b-c]:YDYdA&ЌUéZ>U~ )i1K@~ A&͚h?90 Gʭ+ǯ9zkmv(*}M 犑ӌfQJM0]N8zkd }:U`€, .>8DN:+I.. EI㈞Y\]O~-wºFa#nѷ*΍2 2z2MJֽшKr1kP_`$ya @m:Uw dmm=ZIIkq*[%p+ Æք3|A̒pW%l,Y֭(z1G: PTJvQE /R_J(ܭ>Urdڷ"5h8) .D;jc@y"89USF}Da~m{T31C ֫N%%WkMN"U6GbHjҩѹ(be3K胡Ckkj[kh k7ND2(D 6I;bz3hHeBPҭj mc+ܤ 7K7u'dQO5oD gZ<L>WGꡯ`hRAkGr0:e'vW |Y48 h\Ð &Q@]Z)nՏ綀ݩ*ݻ@Aeam*F$HQ"FjwJqTs0'$/j#\jy VnXc-&6yZۍB,72SPNyҙw9[㝧:RT1M28#/1`z.ykɸ#TDKj}.TU[GPZuۨp13~PFQ p"''Z? >ru / 91}ǭ_cgQ+G yy0:q v&Fy΋b y",hQE2_N4PtSNǹҡy-!VFsHёҕd H=38?&Ԑ;AC]zcj`div\#BgXgrPI>ַ `ˎޢ?y9 8{º -=+sNm920yfl gsW4}3RBiqH_v=2WnCpVB\*{/j[ޗ*=I6}i.#N{❘Q3 %aM~KgGz֌`U!1( (v( QUf梀82@Uy*\#Y:Sӭ8 "Y[ SCO@5$0"ۺ",1)ZcT ǥ0f in#n5n sMP⯿ݬI M(c֊ph#1˴Kv5SI,䘗¬8 $V'qSdž9>UVsO=3L 9zӇ<H*-r8=)3_ZnMs Fo/p<(?Χ-{(m[V >_j`q)n9aP]jbE$%۠u >Lo 8t,cR1ׅRօ}r~Gѡ#:&ۊz`^F>4Ȧ PJREe\8n\h9k.gtHX|ǥy9!Chg/nU¹7ZLD6.Xj^$3X63$Ҹ 5* 1Mk\!#y~r wLTqQoZ#Fc;lW6 ."pXL]meu@?S@ 6` ,ZP (ڂ<\jɌoI90'.ұ/SЖ1~ \ZǫcҦGҢHz2N \F܀z) #lTGw T~ @#ch"lLA`pV{]Q@ v#䞽꼸`>=9m`*,y6P>8ҥF`x)Z9R>kT q`EUMxc For these hard cases, tell them to lean forward a little with their upper body and bring their shoulders and shoulder blades back. Mold them into the correct position by pressing in on their lower back and pulling back on their shoulders. Always continue to tell them to  spread the chest and to  be tall . <br> When the athletes can get their lower back looking great on the box or bench, then they can try the  ready position again. Hopefully, they will now look like Picture 4. If some athletes revert back to a bad back, you must have them return to the box. However, this time, have them get into a bad position and then say  fix it . Fix it means spread the chest and be tall. If they can  fix it correctly, then say  bad back and have them make a bad back again. Then say  good back and see if they can fix it again. If this goes well, repeat this process three to five times. Probably only one in a thousand will still have trouble after all this technique effort. <br> Another quick method to fix backs can be done by placing the athletes hands on their knees with their elbows locked. Begin by putting pressure on the knees with the hands. Now, tell them to  spread the chest and hopefully everyone will look like Picture 4. If not, then those athletes will need to use the box/bench technique as previously described. Correct back position on the core lifts can be seen in Pictures 5-9.<br> Every athlete s back should look like Figure 4 when lifting, blocking, tackling, rebounding or doing any power movement in sports. At anytime during any lift, if the lower back comes out of its tight locked-in position an injury is more likely. Bad back position during any lift or exercise, no matter how simple, easy or small it seems, can cause lower back problems. <br> Setting a bar down incorrectly after a lift is also a major problem. It happens literally thousands of times a day. Look at Picture 10. This athlete has her head down and hips up, with no bend in the knees. Put down the bar the same way it was picked up--spread the chest and squat down (see picture 6). <br><br>HOW TO STRENGTHEN <br>THE LOWER BACK<br><br>Strengthening the lower back and abdominal areas is the second factor in preventing lower back injuries. Straight Leg Dead Lifts can have a remarkable po