Overview
Just as the stays support the mast and the cables
support the bridge, your core muscles support your
spine. The muscles in your abdomen and back–
which we call the “core”– are central to your
everyday spine health. They are at the heart of any
fitness regimen designed to strengthen a healthy or
ailing back. Just as you protect your heart through
cardiovascular exercises, you will benefit from
strengthening your back through core exercises.
For those who are experiencing difficulties with
their back, a gentle, step -by-step strengthening
program is an important aspect of recovery and
prevention. For those with a healthy back,
maintaining or increasing strength in the core
muscles is also advisable. Strong core muscles work
by taking the stress off the discs and joints. Picture
for a moment your bony spine, a long, curving
structure consisting of 33 vertebrae from the base
of your head to your tailbone. Strong muscles can
take some of the stress off that backbone. This is
especially important as we age because, as we
know, deterioration of the joints is another
unfortunate consequence of the aging process.
Patients who have been most successful in maintaining
their spine health are those who have incorporated a
spine exercise program into their daily routine, right
along with bathing, brushing, and flossing.
If you are already performing core exercises
regularly, keep it up! If you are not, consult with
your primary care physician, a physical therapist, or
a trainer at a fitness facility before you begin. The
good news about core exercises is that they can be
easily done in the comfort of your home without
extra equipment or expense. We encourage you to
make an effort to develop these new habits, as a
strong core will reward you with long-term benefits.
Beginner-level crunches. Lie on your
back, bend your knees and hips at a 90-degree
angle ,and lift your legs into the air. Cross your
arms across your chest and lift your head and
shoulders off the floor; hold for 5 to 10 seconds.
Mid-level crunches. Place your hands
behind yourhead, with fingers interlocked, and
raise your head and shoulders off the floor;
hold for 5 to 10 seconds.
Advanced -level bicycle crunches.
With your hands behind your head, raise your
left leg, knee bent, and point your right elbow
toward that leg; alternate.
Medicine ball rotation.While
sitting, lift your legs slightly off the floor
and cross your feet. Hold a medicine ball,
small weight, or food can with both hands
and move it from one hip to the other.
Start with a small number of rotations,
then build up as you gain strength.
Plank.Get down on your hands and
knees. Bend your elbows and rest your
forearms on the floor. With your toes on
the floor, lift up your knees. With your
weight balanced on your forearms and
toes, count to 10 and then rest. Extend
the time and number of repetitions as you
gain strength.
Sit on a Swiss Ball
Sitting on a Swiss ball is one way to
train your back. It moves easily
requiring you to activate your postural
muscles and train your balance. You
can improve posture, strengthen and
stretch your core muscles, and burn
calories. At the computer or reaching
for the phone, your muscles react,
ultimately improving your sense of
balance-- on or off the ball!
The Swiss ball is a core stability tool.
If you sit in astandard chair, you
aren't using your muscles to maintain
your balance and posture; you're
relaxed. On the ball, those core
muscles are constantly working.
The Swiss ball comes in a variety of
sizes, and prices vary with quality.
Pick the right size for your height.
Opt for a non- burst ball.
Tips as you sit on the ball:
• Sit with thighs parallel to the
floor
• Stop slouching; use your back,
abs, and glutes
• Train your balance
• Increase your time and
training with the ball --gradually
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