| Core
Exercises
Dr. Carole Smith,
B.A., DC
 Your
body's core is the area around your trunk and pelvis.
When you have good core stability, the muscles in your
pelvis, lower back, hips and abdomen work in harmony
and help to protect your spine. Core exercises are those
that strengthen your core muscles, including abdominal
muscles, back and pelvis.
Why bother with core exercises?
Strong core muscles make it easier
to do most physical activities, such as swinging a golf
club to getting a glass off a top shelf or bending down
to tie your shoes. Weak core muscles leave you susceptible
to poor posture, lower back pain and muscle injuries.
It doesn't take specialized equipment
or an expensive gym membership to strengthen your core.
Many of them you can even do in your living room watching
your favourite TV show. Any exercise that uses the trunk
of your body without support counts. Think squats, push-ups
and abdominal crunches.
Some Important tips
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• Don’t perform bending exercises in the first 2
hours of rising in the morning, as the discs are
under their maximum stress
• Low back exercises are
most beneficial when performed daily
• “No pain-no gain”
does not apply to low back exercises, even when
doing weight training; these exercises should
not cause you any pain
• Higher repetitions with
less stress and weight on the spine are more effective
for back rehabilitation (endurance over strength)
• Don’t forget to
breathe
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Some Examples of Core Exercises
• Bridge: Lie on your
back with your knees bent. Keep your back in a
neutral position, not arched and not pressed into
the floor. Tighten your abdominal muscles. Raise
your hips off the floor until your hips are aligned
with your knees and shoulders. Hold for three
deep breaths. Return to the start position and
repeat.
• Quadruped: Start on your
hands and knees. Place your hands directly below
your shoulders, and align your head and neck with
your back. Tighten your abdominal muscles. Raise
your right arm off the floor and reach ahead.
Hold for three deep breaths. Lower your right
arm and repeat with your left arm. Raise your
right leg off the floor. Tighten your trunk muscles
for balance. Hold for three deep breaths. Lower
your right leg and repeat with your left leg.
• As a fun alternative,
try core exercises with a fitness ball. Simply
sitting on a fitness ball and gently bouncing
works your abdominal, back and thigh muscles.
Or try abdominal crunches on a fitness ball. Sit
on the fitness ball with your feet resting on
the floor, about hip-width apart. Keep your back
straight. Cross your arms on your chest. Tighten
your abdominal muscles. Lean back until your abdominal
muscles kick in. Hold for three deep breaths.
Return to the start position and repeat. |
Final Thoughts
To decrease pain and increase health,
a balanced program of fitness needs to be achieved.
Flexibility, strength, endurance, hobbies, sleeping
and eating habits are all part of achieving your goals.
Attention to postural changes and the control of daily
stress is a good start. Remember, if you keep doing
what you are doing your body is going to keep responding
the way it is responding.
For more information on how to strengthen
YOUR core muscles and what you should be doing to stabilize
your back, sign up at our clinic for the Core Strengthening
Workshop at Goodlife Fitness Sunday, November 25, 2007
at 12pm, featuring Dr. Carole Smith.
Most importantly, remember to stay
positive and keep smiling!
Please call us
at 905.465.4595
for more information
and
to book
your appointment with Dr. Carole
Smith.
For pricing information
please click
here.
Purchase
Gift Certificates Over the Phone or Online
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couldn't be any easier! Gift certificates may be purchased
over the phone or online for any amount. Your certificate
will be mailed or emailed within 2 business days.
Please call us
at 905.465.4595
to purchase
your gift certificate or visit us online at
www.wellnessforthebody.com
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