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Website design By BotEap.comRecently, everyone in the exercise and fitness industry seems to be talking about core strengthening. The core of your body, the area around your trunk and pelvis, is where your center of gravity is. It is the nexus of all the movements of your body. A strong core gives you:
Website design By BotEap.comoGreater protection and reinforcement for the back.
Website design By BotEap.como Controlled movements, especially when reacting to changes in direction.
Website design By BotEap.comoA solid foundation for all body movements.
Website design By BotEap.como Better posture.
Website design By BotEap.comThe main muscles involved in core stability are the deep muscles of the abdomen and lower back, the glutes, and the muscles around the hips and pelvis. Core stabilization helps you learn to use these inner muscles before you start any other movement, so your spine is tight and your subsequent movements are smoother and more coordinated.
Why is kernel stability so important? Website design By BotEap.comAs chiropractors, we tell our patients over and over again that all parts of your body are connected, either directly or indirectly. This connection is called the kinetic chain. Its trunk (core) is where the kinetic chains meet. A weak link in one part of the kinetic chain can cause pain or injury in another part. Strengthening your core gives your entire kinetic chain greater stability and power as you move. This leads to a decrease or prevention of low back pain; decreased chance of injury; increased strength and power for all activities; and greater confidence form greater strength and better balance.
How can I increase my core strength? Website design By BotEap.comCore stabilization exercises are easy to do and can be done almost anywhere with little to no equipment. It’s more important that core-strengthening exercises be done well than that many of them are done. It’s a good idea to have a trained professional (chiropractor, physical therapist, strength and conditioning specialist, or personal trainer) to make sure you’re using the correct muscles during each exercise. Website design By BotEap.comHere are some simple exercises: Website design By BotEap.comTransverse contraction of the abdomen:
Contract your belly, imagining that you are pulling your navel in toward your spine. Hold for 5 to 10 seconds and then relax. Repeat until your muscles are fatigued, and then add an additional repetition each day. You can do this exercise at work, while driving, or while standing in line at the grocery store, and no one will know. Website design By BotEap.comBridge: Website design By BotEap.comLie on your back with your knees bent and your feet flat on the floor. Draw your navel toward your spine, then lift your hips off the floor until they’re in line with your knees. Hold for 5 to 10 seconds, then lower your hips. Repeat until tired and then add one repetition each day. Website design By BotEap.comprone plank: Website design By BotEap.comLie on your stomach and then balance on your toes and elbows. Keep your body in a flat line. Try to hold this position for 30-60 seconds. Website design By BotEap.comQuadruped: Website design By BotEap.comStart on your hands and knees. Keep one arm straight and extend the opposite leg behind you at the same time. Hold for 2 seconds and then repeat on the other side. Repeat until tired and then add one repetition per day. Website design By BotEap.comStability Balls: Website design By BotEap.comBasic exercises can be improved by performing them on large exercise balls. The challenge of balancing on the ball makes your body use the deep muscles attached to the spine more effectively. It also makes exercises more fun and adds variety to your workout. Other basic tools to improve training include: BOSU (Both Sides Up) platforms; oscillating and tilting boards; foam rollers; dyne discs; and foam mats. Try taking your usual weight lifting routine and doing it on one of these machines. You will surely notice the difference! Website design By BotEap.comCore strengthening should be the most important part of your workout. It should be done at least three times a week. You should focus on replicating the activities you do on a daily basis. Remember, just as a house is only as strong as the foundation it is built on, your body is only as strong as its core. Website design By BotEap.comReferences: Website design By BotEap.comBerg, Kris, EdD.”Integral Training for Sport: Implications for Strength and Conditioning
Professional.” Strength and Conditioning Journal, October 2006: 10-18. Website design By BotEap.comBrown, Todd D. “Getting to the Heart of the Matter.” Strength and Conditioning Magazine, February. 2006: 50-53. Website design By BotEap.comHanson, Holly. “On a Roll: Balls are becoming popular additions to liven up training.” Milwaukee Journal Sentinel, August. 25, 2002: 8L. Website design By BotEap.comKelly, Lance, MPT, ATC. “Strengthening your core.” Hughston Health Alert. Available at: http://www.hughston.com/hha/a_15_2_3.htm
Why is kernel stability so important? Website design By BotEap.comAs chiropractors, we tell our patients over and over again that all parts of your body are connected, either directly or indirectly. This connection is called the kinetic chain. Its trunk (core) is where the kinetic chains meet. A weak link in one part of the kinetic chain can cause pain or injury in another part. Strengthening your core gives your entire kinetic chain greater stability and power as you move. This leads to a decrease or prevention of low back pain; decreased chance of injury; increased strength and power for all activities; and greater confidence form greater strength and better balance.
How can I increase my core strength? Website design By BotEap.comCore stabilization exercises are easy to do and can be done almost anywhere with little to no equipment. It’s more important that core-strengthening exercises be done well than that many of them are done. It’s a good idea to have a trained professional (chiropractor, physical therapist, strength and conditioning specialist, or personal trainer) to make sure you’re using the correct muscles during each exercise. Website design By BotEap.comHere are some simple exercises: Website design By BotEap.comTransverse contraction of the abdomen:
Contract your belly, imagining that you are pulling your navel in toward your spine. Hold for 5 to 10 seconds and then relax. Repeat until your muscles are fatigued, and then add an additional repetition each day. You can do this exercise at work, while driving, or while standing in line at the grocery store, and no one will know. Website design By BotEap.comBridge: Website design By BotEap.comLie on your back with your knees bent and your feet flat on the floor. Draw your navel toward your spine, then lift your hips off the floor until they’re in line with your knees. Hold for 5 to 10 seconds, then lower your hips. Repeat until tired and then add one repetition each day. Website design By BotEap.comprone plank: Website design By BotEap.comLie on your stomach and then balance on your toes and elbows. Keep your body in a flat line. Try to hold this position for 30-60 seconds. Website design By BotEap.comQuadruped: Website design By BotEap.comStart on your hands and knees. Keep one arm straight and extend the opposite leg behind you at the same time. Hold for 2 seconds and then repeat on the other side. Repeat until tired and then add one repetition per day. Website design By BotEap.comStability Balls: Website design By BotEap.comBasic exercises can be improved by performing them on large exercise balls. The challenge of balancing on the ball makes your body use the deep muscles attached to the spine more effectively. It also makes exercises more fun and adds variety to your workout. Other basic tools to improve training include: BOSU (Both Sides Up) platforms; oscillating and tilting boards; foam rollers; dyne discs; and foam mats. Try taking your usual weight lifting routine and doing it on one of these machines. You will surely notice the difference! Website design By BotEap.comCore strengthening should be the most important part of your workout. It should be done at least three times a week. You should focus on replicating the activities you do on a daily basis. Remember, just as a house is only as strong as the foundation it is built on, your body is only as strong as its core. Website design By BotEap.comReferences: Website design By BotEap.comBerg, Kris, EdD.”Integral Training for Sport: Implications for Strength and Conditioning
Professional.” Strength and Conditioning Journal, October 2006: 10-18. Website design By BotEap.comBrown, Todd D. “Getting to the Heart of the Matter.” Strength and Conditioning Magazine, February. 2006: 50-53. Website design By BotEap.comHanson, Holly. “On a Roll: Balls are becoming popular additions to liven up training.” Milwaukee Journal Sentinel, August. 25, 2002: 8L. Website design By BotEap.comKelly, Lance, MPT, ATC. “Strengthening your core.” Hughston Health Alert. Available at: http://www.hughston.com/hha/a_15_2_3.htm
