Posts Tagged ‘Range Of Motion’
Core Training is a very popular philosophy sweeping over fitness programs. At a quick glance core training appears to be simply abdominal exercises and lower back exercises, but core training is so much more. Core training is all about good alignment, joint stability, and efficient movement, and your core includes your entire spine, shoulder girdle, and hip girdle.
When you perform core exercises you can focus on 3 things: stability, strength, or power. Although stability, strength, and power are all related you can emphasize a certain benefit by choosing specific exercises and performing them in a specific way. Stability refers to the ability of your muscles to maintain a joint’s position, posture, and alignment. Strength refers to the ability of your muscles to move a certain amount of resistance through the full range of motion. And power refers to the ability of your muscles to move your body with speed.
In this article, I want to focus on developing core stability. One possible cause of lower back pain is a lack of stability in the pelvis and lower back. When your back is unstable, there is more pressure on the joints of your back. In addition, when your back is unstable your sports performance is decreased. So, developing core stability is important for everyone from people with desk jobs to elite athletes.
Let me ask you a question that speaks to the importance of core stability. Is it easier to run on sand or grass? Most people will say that it is easier to run on grass. Since the grass is more stable than the sand it’s easier for your muscles to push you forward as you run. Because the sand in unstable, your muscles have a harder time pushing your forward as you run.
You should think of your spine in the same way that you think about your running surface. When your spine is stable, your muscles work more efficiently. When your muscles work more efficiently, you have a lower risk of injury and perform at a higher level.
Well, you may be asking which type of exercises is best for core stabilization. Some of the best core exercises for stabilization are isometric exercises. Isometric simply means same length or no movement, so during isometric exercises the position of your spine does not change. Two of the first core stabilization exercises that I teach my clients are the drawing in maneuver and the plank.
The drawing in maneuver is the best exercise for the transversus abdominus. In movement studies, physiotherapists found that the transversus abdominus is the first abdominal muscle to fire when you move your arms are legs. They also found that it lags behind in people with lower back pain. To re-educate your transverse abdominus (your natural girdle) you must practice pulling your belly button in towards your spine.
You can practice the drawing in maneuver from many positions, but the key is to keep your spine in a neutral or balanced position when you pull in. You can perform the drawing in maneuver while lying on your back, so gravity can assist you. Then, you can progress to seated or standing where gravity is more neutral, and the most challenging position is lying face down or on your hands and knees where gravity pulls down against you. No matter which position you choose, pull in your belly button and hold for 5-10 seconds and repeat for 10 repetitions. When personal trainers or physical therapists say pull in your abs, they are referring to the drawing in maneuver.
Another great core exercise for stabilization is the plank. The plank is a popular yoga pose that has crossed over into many other areas of fitness. It involves balancing face down on your elbows and your toes. There are two main keys when performing the plank. First, you should keep good alignment through your spine and entire body. And, second, you should pull in your belly button and use the drawing in maneuver throughout the entire set.
Attempt to hold the plank for 10 seconds to 60 seconds. Repeat the exercise 2-3 times. If you shake when you first try the plank, don’t worry about it. As your coordination and strength improve you will shake less. Also, if the full plank from your toes and elbows is too challenging, you can build up your strength using the half plank which is done from the knees and the elbows.
Once you have increased your core stabilization, move on to focus more on core strength. Core strength is best improved by using exercises that move your spine through a large range of motion against resistance, but that is a topic for another article.
Check below for links to my website to learn more core training tips and view pictures of core exercises.
By: Charles A. Inniss, Jr. DPT
About the Author:
When you perform core exercises you can focus on 3 things: stability, strength, or power. Although stability, strength, and power are all related you can emphasize a certain benefit by choosing specific exercises and performing them in a specific way. Stability refers to the ability of your muscles to maintain a joint’s position, posture, and alignment. Strength refers to the ability of your muscles to move a certain amount of resistance through the full range of motion. And power refers to the ability of your muscles to move your body with speed.
In this article, I want to focus on developing core stability. One possible cause of lower back pain is a lack of stability in the pelvis and lower back. When your back is unstable, there is more pressure on the joints of your back. In addition, when your back is unstable your sports performance is decreased. So, developing core stability is important for everyone from people with desk jobs to elite athletes.
Let me ask you a question that speaks to the importance of core stability. Is it easier to run on sand or grass? Most people will say that it is easier to run on grass. Since the grass is more stable than the sand it’s easier for your muscles to push you forward as you run. Because the sand in unstable, your muscles have a harder time pushing your forward as you run.
You should think of your spine in the same way that you think about your running surface. When your spine is stable, your muscles work more efficiently. When your muscles work more efficiently, you have a lower risk of injury and perform at a higher level.
Well, you may be asking which type of exercises is best for core stabilization. Some of the best core exercises for stabilization are isometric exercises. Isometric simply means same length or no movement, so during isometric exercises the position of your spine does not change. Two of the first core stabilization exercises that I teach my clients are the drawing in maneuver and the plank.
The drawing in maneuver is the best exercise for the transversus abdominus. In movement studies, physiotherapists found that the transversus abdominus is the first abdominal muscle to fire when you move your arms are legs. They also found that it lags behind in people with lower back pain. To re-educate your transverse abdominus (your natural girdle) you must practice pulling your belly button in towards your spine.
You can practice the drawing in maneuver from many positions, but the key is to keep your spine in a neutral or balanced position when you pull in. You can perform the drawing in maneuver while lying on your back, so gravity can assist you. Then, you can progress to seated or standing where gravity is more neutral, and the most challenging position is lying face down or on your hands and knees where gravity pulls down against you. No matter which position you choose, pull in your belly button and hold for 5-10 seconds and repeat for 10 repetitions. When personal trainers or physical therapists say pull in your abs, they are referring to the drawing in maneuver.
Another great core exercise for stabilization is the plank. The plank is a popular yoga pose that has crossed over into many other areas of fitness. It involves balancing face down on your elbows and your toes. There are two main keys when performing the plank. First, you should keep good alignment through your spine and entire body. And, second, you should pull in your belly button and use the drawing in maneuver throughout the entire set.
Attempt to hold the plank for 10 seconds to 60 seconds. Repeat the exercise 2-3 times. If you shake when you first try the plank, don’t worry about it. As your coordination and strength improve you will shake less. Also, if the full plank from your toes and elbows is too challenging, you can build up your strength using the half plank which is done from the knees and the elbows.
Once you have increased your core stabilization, move on to focus more on core strength. Core strength is best improved by using exercises that move your spine through a large range of motion against resistance, but that is a topic for another article.
Check below for links to my website to learn more core training tips and view pictures of core exercises.
By: Charles A. Inniss, Jr. DPT
About the Author:
Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
Visit his website for Free Pictures of 100 Core Exercises and Free Core Workout Tips
In gyms all across the country, people are using many different tools to exercise their core muscles. Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball. The Bosu Ball is half of a Swiss ball on a flat rubber platform, and it stands for Both Sides Up or Both Sides Utilized because you can do exercises on the flat platform and also on the soft dome shaped side.
Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability. You can stand on the Bosu Ball with 2 feet or on 1 leg. 1 legged balancing on the Bosu Ball is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.
In addition to balancing exercises, you can do traditional abdominal and core exercises on the Bosu Ball. The Bosu ball can enhance your core workout in 2 major ways. It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.
Whenever you do a core exercise on the Bosu Ball, your core muscles work both to stabilize and move your lower back and pelvis. When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.
The Bosu Ball can also enhance your core workout by allowing your spine to utilize a greater range of motion. Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve. When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move. Less range of motion equals less muscle work.
Here is an example of how the Bosu Ball can be used in your core workout to make your exercises more effective. When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor. The Bosu ball is also unstable, so your core muscles also work to keep you balanced as you crunch. Also, because the Bosu Ball is contoured, your body can focus more on segmental movement through the spine. Lastly, because the Bosu Ball keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.
The Bosu Ball is a great tool to use for core exercises. In addition to regular ab crunches, you can do reverse crunches, leg raises, Russian Twists, or V-ins. If you see a Bosu Ball lying around the gym floor, ask a trainer to show you a few exercises on it. You may find that it is one of your favorite tools to incorporate into your core workouts.
By: Charles A. Inniss, Jr. DPT
About the Author:
Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability. You can stand on the Bosu Ball with 2 feet or on 1 leg. 1 legged balancing on the Bosu Ball is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.
In addition to balancing exercises, you can do traditional abdominal and core exercises on the Bosu Ball. The Bosu ball can enhance your core workout in 2 major ways. It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.
Whenever you do a core exercise on the Bosu Ball, your core muscles work both to stabilize and move your lower back and pelvis. When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.
The Bosu Ball can also enhance your core workout by allowing your spine to utilize a greater range of motion. Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve. When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move. Less range of motion equals less muscle work.
Here is an example of how the Bosu Ball can be used in your core workout to make your exercises more effective. When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor. The Bosu ball is also unstable, so your core muscles also work to keep you balanced as you crunch. Also, because the Bosu Ball is contoured, your body can focus more on segmental movement through the spine. Lastly, because the Bosu Ball keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.
The Bosu Ball is a great tool to use for core exercises. In addition to regular ab crunches, you can do reverse crunches, leg raises, Russian Twists, or V-ins. If you see a Bosu Ball lying around the gym floor, ask a trainer to show you a few exercises on it. You may find that it is one of your favorite tools to incorporate into your core workouts.
By: Charles A. Inniss, Jr. DPT
About the Author:
Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
Visit his website for Free Pictures of 100 Ab Exercises and Free Ab Workouts
You’ve encountered the only seated exercise machine you’ll at any time requirement: the Red Exerciser. Many seated exercise machines on the marketplace today promise promises a great core exercise abdominal workout but neglect to produce the core exercise inch loss you’re looking for. The Red Exerciser delivers: Our scientific Torsion Max Resistance System is guaranteed to assist you lose weight during your core exercise abdominal workout.
During seated exercise with this phenomenon machine, you can select the optimal resistance level to achieve your strength training and weight loss goals. The Red Exerciser promotes strong posture and shape. The Red Exerciser’s natural girdle helps you maintain an optimal range of motion for maximum exercise benefit with every core exercise and abdominal workout. The unique Torsion Max Resistance System and our ease of storage means this is the only seated exercise machine you’ll ever need. Once you try the Red Exerciser, you’ll be building core strength and experiencing the best seated exercise you can find.
The Red Exerciser’s scientifically crafted system provides the best workout benefits on a seated exercise machine. You’ll feel your abs sculpting as you work out. Build muscle, slim, and sculpt a perfect set of abs with our Torsion Max Resistance System’s special resistance levels. Every twist will help you burn more calories during your core exercise. When employed as directed the Red Exerciser provides an easy workout to construct strength and lose inches off your waist. This is the satisfying workout you’ve been waiting for.
The Red Exerciser comes with a money back guarantee. You’ll drop one pant size or one dress size in just ten days of using the Red Exerciser as instructed or you can return it for a full refund.
Abdominal Muscles Red, Senior Fitness, Ab Machine – Women’s Fitness, Abdominal Muscles – The RED system comes with everything you need for guaranteed
By: Deepak Bansal
About the Author:
During seated exercise with this phenomenon machine, you can select the optimal resistance level to achieve your strength training and weight loss goals. The Red Exerciser promotes strong posture and shape. The Red Exerciser’s natural girdle helps you maintain an optimal range of motion for maximum exercise benefit with every core exercise and abdominal workout. The unique Torsion Max Resistance System and our ease of storage means this is the only seated exercise machine you’ll ever need. Once you try the Red Exerciser, you’ll be building core strength and experiencing the best seated exercise you can find.
The Red Exerciser’s scientifically crafted system provides the best workout benefits on a seated exercise machine. You’ll feel your abs sculpting as you work out. Build muscle, slim, and sculpt a perfect set of abs with our Torsion Max Resistance System’s special resistance levels. Every twist will help you burn more calories during your core exercise. When employed as directed the Red Exerciser provides an easy workout to construct strength and lose inches off your waist. This is the satisfying workout you’ve been waiting for.
The Red Exerciser comes with a money back guarantee. You’ll drop one pant size or one dress size in just ten days of using the Red Exerciser as instructed or you can return it for a full refund.
Abdominal Muscles Red, Senior Fitness, Ab Machine – Women’s Fitness, Abdominal Muscles – The RED system comes with everything you need for guaranteed
By: Deepak Bansal
About the Author:
Abdominal Muscles Red, Senior Fitness, Ab Machine – Women\\\’s Fitness, Abdominal Muscles – The RED system comes with everything you need for guaranteed
