How many people do you know that complain daily of aches, pains and bad backs? Are you included in that number? Did you know that 4 out of 5 of us will experience back pain in our lifetime? (Mayo Clinic 2009). Slumping over our car seats, slouching in front of computers, and relying on back rests to support ourselves, all can lead to insufficient core stability. Due to structural amnesia, weakness, tightness and imbalance our muscles can become inefficient and limited in their range of motion. This can create ineffective and painful movement patterns as well as an increase risk of injury.

Our core, which includes muscles of our abdominals, back, hips, buttocks, pelvic floor, and diaphragm muscles, are truly the foundation for proper functioning of our entire body. We need stability in our core in order control the movement of the rest of our body.

We can help ourselves tremendously with a daily combined routine of myofacial release and core exercises. This will help to diminish these aches and pains while developing core stability and neuromuscular control. A daily practice of using a few small props for myofacial release, and core exercises can help prevent back pain while strengthening the core for optimal movement patterns. Doing these exercises in the morning to awaken our bodies from stiffness can allow our muscles to become more pliable by increasing the blood flow to the soft tissues. This in turn will help with greater motor control and neuromuscular awareness, which facilitates injury prevention and efficient function (Idea Fitness Journal, January 2010, 25).

For further information and instruction about this program to help with aches, pains and bad backs, please contact Lee at 617-872-7429 or lee@womenswellnessandfitness.com

References

IDEA Fitness Journal. January 2010 P. 25

Mayo Clinic. www.mayoclinic.com/health/back-pain/DS00171;retrieved June 8, 2010

Wilson, J.D., et al. 2005. Core stability and its relationship to lower extremity function and injury. Journal of the American Academy of Orthopedic Surgeons, 13 (5), 316-25

Muscles involved: Abdominal, Obliques, Spinal Rotators and Biceps

Starting position: Sit on the floor with your knees bent and your heels touching the floor with your feet flexed upwards (this engages the core more). Extend your arms out in front of you, palms together. Lean backwards. (The further back you lean the more you will challenge your abdominal muscles.) Only go back as far as you are comfortable.

Movement: Twist your body from right to left as you keep your lower body still. If you want more of a challenge you can put a dumbbell, medicine ball, or kettle bell in your hands.

Muscles: Abs, back,glutes, shoulders,core

Start position: Kneel on all fours with knees and feet at a hips width apart. Place hands on mat directly underneath shoulders. Fingers are facing forward. Elbows are soft. Draw navel towards spine to engage core. Spine should be in neutral position. (not extended and not flexed)

Movement: Extend left leg straight out until parallel to floor without any rotation in the hips. Both hips should be parallel to the floor. Raise right arm straight in front until it is parallel to the floor. keep shoulders from rotating. Head should be aligned with spine. Hold in this position for a few seconds. Lower yourself to start position and repeat with opposite limbs.

Note: The lower back can tend to sag in this exercise. This is not a desired position. If need be, only raise limbs as far as low back position can be maintained without sagging.

The core has a big job to do in the body. Simply put, it supports how you move by stabilizing the spine and holding the body in alignment. It allows for the extremeties to move more effectively and efficiently. Think of the core like a barrel that incorporates many muscles of the back, hips, glutes, Abs, pelvic floor and diaphram. A weak core can leave you susceptible to poor posture, back pain and injury. Devoloping a strong core is easy to do and doesn’t necessarily require any equipment. Core Exercises train all the muscles to work together in harmony as well as improves balance and stability.

Bridges are an excellent exercise to work the core muscles.

The benefits: Core stability and glute (butt) activation

How to:

1. Lie on floor in supine position (on back) with knees bent. Feet are flat on the floor and pointed straight ahead. Arms are down by side palms down. Head rests on the floor.
2. Take a breath in and on the exhale draw your navel towards your spine to activate core and squeeze your glutes
3. Lift hips up off the floor and form a straight line from your knees to your shoulders. (see above photo)
4. Hold and return to the floor.
5. Repeat 15 times

Progressions:

1. Hold position with hips off floor and do10-15 mini pulses up and down at that position. Return to floor. Repeat.
2. One legged bridge. Straighten one leg out in front of you off the floor and raise hips up with support of bent leg.