*DONT IGNORE YOUR CORE!* What is the core? The Benefits of training the core? How do I strengthen it? How can I avoid LOWER BACK pains? What is the core? Answer - The area of the body, which is commonly referred to as the core, is your midsection and it involves all your muscles in that area including the front, back and sides. The core includes the traverse abdominis (TVA), erector spinae, obliques and your lower lats. These muscles work as stabilizers for the entire body. Core training is simply doing specific exercises to develop and strengthen these stabilizer muscles. If any of these core muscles are weakened, it could result in lower back pain or a protruding waistlines. Keeping these core muscles strong can do wonders for your posture and help give you more strength in other exercises like running and walking. Some of the Benefits of training the Core: - Eliminate lower back pain for good - Improve balance - Improve stability - Improve strength - Aids in the prevention of injury - Strengthens and improves the torso’s stabilization - Can improve respiratory function - Improve spinal and postural control while body is still and in motion - Tightens and flattens the tummy How do I strengthen my core?: Here are a list of 5 of the best and most simple Core exercises. They can easily be done at home, in the gym or anywhere with space and a mat. - Bridges - https://youtube/watch?v=yOPkM2pzznc - Swiss Ball Sit Ups - https://youtube/watch?v=CAWE87eRD6c - Ab Roller - https://youtube/watch?v=PwqJTPsI6i0 - Plank - https://youtube/watch?v=TvxNkmjdhMM - Supermans - https://youtube/watch?v=cc6UVRS7PW4 *Feel free to ask me for help with the techniques of these exercises!* How can I avoid getting Lower back pains?: - Use a lower back support to keep the pressure distributed evenly on the muscles of the lower back. - When lifting heavy objects, keep your back as straight as possible and use your legs. Do not bend at the waist. - Avoid slouching when sitting. - Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain. - Sleeping position. If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Feel free to contact me via email or telephone with ANY questions you have, whether it be Core/back pain related, diet and nutrition, training and fitness or any general questions about the gym or your training programme. Email - Scottmaceypt@gmail Telephone - 07772506679 Facebook - Scott Macey PT I hope you all found this article helpful, Have a great day everybody! - Scott Macey PT
Posted on: Mon, 12 Jan 2015 11:40:46 +0000
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