All Round Great Core Work!

Side plank while working the glutes – make sure the top hip is in extension to ensure activation.

In my last post, I talked about not doing crunches to spare the lumbar spine from unnecessary load.  We talked about other exercises that are great for core stability.

The above picture is another exercise that involves almost the entire body.

To make the exercise more difficult, use your hand instead of elbow on the bottom.

You will be surprised how many people have difficulty even just lifting their leg up while in the side plank.  In time, most people will be able to accomplish this and get more abduction and extension.

Have fun! Enjoy making your core muscles stronger and your pelvis stable!

Let us know if you have tried this and what successes you had.

Jen Mark BSc., CAT(C), CSCS
Athletic Therapist
www.dynamicliving.me

No more crunches!

Ok, we all want rock solid abs, I get it.  And having a strong core is the biggest buzz in the fitness industry – and for good reason.  So why can’t we do crunches anymore?

Remember back in the day those who were working out, were performing sit ups?  This was how fitness lovers and athletes got those abs of steel.  Then science caught up and saw evidence that doing all those sit ups were causing back injuries.  If we look close enough at the mechanics, your hip flexors (iliopsoas group) are doing most of the work and they originate in your lumber spine.  All this excessive pulling on the spine was leading to back injury.  So we all stopped doing sit ups and moved to crunches.

Now science has caught up to crunches.  There is evidence to suggest that doing a crunch can load your spine up to 150 times.  Constantly flexing the spine and overusing one muscle group will never create balance in the body.  Ask me how I feel about machines such as leg curl!!  Our spines are pretty fragile and precious, so we must find another way.  Something that science can’t debunk!

Let’s talk for a second about what your core is and what it’s role is.  Your real “core” includes your deep pelvic muscles (creating a pelvic floor), your transverse abdominis (under your 6 pack muscles), and your multifidus muscles (attaching to each vertebrae in the spine).  The job of these muscles is to stabilize your pelvis, to limit excessive movement.  If your core is strong, you will be able to lift heavier weights, run faster, jump higher etc.  All because your “base” is stable.

There are a few exercises that are needed to get  your core strong.  Keigles are one method for women and men can think about “stopping the flow” (holding in your pee).  If you want to learn about setting your core, visit my website and check out the video.  It’s easier to show that to type!

So once you can activate your core, here are some fun exercises that are commonly done incorrectly.  I typically see poor posture which is a result of a weak or unactivated core.  Most people tend to rush these exercises – remember when doing this type of training, the pelvis should be stable.

The plank on the stabilty ball is a staple exercises – focus on good posture, neutral spine, and hands under your shoulders.  When tucking your knees in, your back does not change and the movement is smooth and controlled.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

When using the ab roller, the same principles apply.  Start in a modified plank position and roll forward maintaining your posture and stable pelvis.  Your body should not change position. just your arms stretch out and back in.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

One note of caution: Core work should not result in back pain.  It is acceptable to feel that your back is doing some work, but not sharp pain.  If you finish the exercise and you feel discomfort in your back, your pelvis was not stable enough and you need to decrease the difficulty of the exercise.

For questions or comments, please contact me.

Jen Mark BSc., CAT(C), CSCS
Athletic Therapist
www.dynamicliving.me

Stuck in Traffic? Do Your Core Work!

When can sitting in traffic be wonderful? How can you keep yourself entertained?

The very basis of having a strong core is not doing crunches and planks. Those muscles are not your core muscles. Your oblique and 6 pack muscles are primary movers and it’s too awkward to be doing planks while driving.

While sitting, put your butt right to the back of your seat. Right to the back. Sit tall! You might have to adjust your mirrors. Create a space in the small of your back, big enough for your hand to fit. Your feet must be as even as possible, by which I mean your left foot isn’t outstretched as far as it will go. Now you’re in neutral.

Everytime you need to apply the breaks tighten your pelvic floor muscles! For women, these are kegel exercises. Not enough that you squeeze your glutes though. For men, we say “stop the flow”. Imagine what you would do to stop going pee.

Once your pelvic floor is activated, lighly draw your belly button in. Do this without holding your breath! You cannot drive while holding your breath! Just “draw in” enough that your tummy flattens a little.

Hold this only for a brief moment, let go, and repeat. Repeat everytime you touch the breaks or every time you turn a corner. Hold your position in your seat – might be harder than you think!

Questions? Meet with one of our athletic therapists to learn how to set your core. You can avoid or treat many back problems with learning this valuable trick.

Jen Mark BSc., CAT(C), CSCS
www.dynamicliving.me
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