Posts Tagged ‘Spine’
There are 3 phases of Core Training. 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.
Core stabilization is best developed by isometric exercises. Isometric exercises are exercises in which the core, pelvis, and spine have little to no movement. Core power is best developed when you perform exercises in a fast and explosive manner. Core strength is best developed when you move through the full range of motion in a controlled way and sometimes against resistance. In this article I want to talk about developing core strength.
Stabilization is the foundation of core training, but as soon as you master stability exercises like the drawing in maneuver and the plank, you should then focus on exercises that challenge your abdominal muscles and lower back muscles through a greater range of motion. Crunches on a ball and lower back extensions on a ball are both good core strengthening exercises.
Let’s talk about crunches. Crunches on the floor are a good exercise for developing strength, but on the floor your range of motion is limited. Because of decreased range of motion on the floor many physical therapists and personal trainers recommend doing crunches on an exercise ball. When you perform crunches on the ball, your hips and spine are slightly extended, and this gives you more range of motion. In regards to strengthening any muscle, the greater range of motion you use the greater gains in strength you will achieve.
Okay, now let’s talk about working the lower back muscles on the ball. The same issues hold true when comparing back extensions on the floor and back extensions on the ball. You have less range of motion on the floor, so you may not achieve the same improvement in strength. If you don’t have access to a ball, back extensions on the floor are still a great lower back exercise, but you can enhance the range of motion using a ball. When you think about core strength, your goal should be to develop your abdominal and lower back muscles through the greatest range of motion possible. Of course, never compromise form, and always move in the pain free range of motion.
Here’s another tip for developing core strength. If you want to maximize your strength gains, you must increase or add resistance to your core exercises once they become easy. The abdominal muscles are just like other muscles. In order to break strength plateaus, you must increase the challenge by adding resistance. You can add resistance to your core exercises in many ways. You can use dumbbells, weighted plates, cables, tubing, or ankle weights.
You can use dumbbells or weighted plates across your chest to add resistance to your crunches. In addition, you can use cables or tubing to add resistance to your crunches or perform functional moves such as standing rotations, lifts, or chops. You can even use ankle weights to add resistance to core moves that involve the legs.
Remember, that before you rush off to challenge your core muscles with resistance, you should first develop stability. Also, begin light when you start to add resistance and build up slowly. More resistance means more pressure on your muscles and joints, and more pressure can increase the risk of injury, especially if you have incorrect form or posture.
After you have developed adequate core strength, the next step is to develop your power and speed. If you participate in sports developing speed is essential to performance and injury prevention. However, if you are not an athlete, you might put less emphasis on developing power and more on stabilization and strength.
By: Charles A. Inniss, Jr. DPT
About the Author:
Core stabilization is best developed by isometric exercises. Isometric exercises are exercises in which the core, pelvis, and spine have little to no movement. Core power is best developed when you perform exercises in a fast and explosive manner. Core strength is best developed when you move through the full range of motion in a controlled way and sometimes against resistance. In this article I want to talk about developing core strength.
Stabilization is the foundation of core training, but as soon as you master stability exercises like the drawing in maneuver and the plank, you should then focus on exercises that challenge your abdominal muscles and lower back muscles through a greater range of motion. Crunches on a ball and lower back extensions on a ball are both good core strengthening exercises.
Let’s talk about crunches. Crunches on the floor are a good exercise for developing strength, but on the floor your range of motion is limited. Because of decreased range of motion on the floor many physical therapists and personal trainers recommend doing crunches on an exercise ball. When you perform crunches on the ball, your hips and spine are slightly extended, and this gives you more range of motion. In regards to strengthening any muscle, the greater range of motion you use the greater gains in strength you will achieve.
Okay, now let’s talk about working the lower back muscles on the ball. The same issues hold true when comparing back extensions on the floor and back extensions on the ball. You have less range of motion on the floor, so you may not achieve the same improvement in strength. If you don’t have access to a ball, back extensions on the floor are still a great lower back exercise, but you can enhance the range of motion using a ball. When you think about core strength, your goal should be to develop your abdominal and lower back muscles through the greatest range of motion possible. Of course, never compromise form, and always move in the pain free range of motion.
Here’s another tip for developing core strength. If you want to maximize your strength gains, you must increase or add resistance to your core exercises once they become easy. The abdominal muscles are just like other muscles. In order to break strength plateaus, you must increase the challenge by adding resistance. You can add resistance to your core exercises in many ways. You can use dumbbells, weighted plates, cables, tubing, or ankle weights.
You can use dumbbells or weighted plates across your chest to add resistance to your crunches. In addition, you can use cables or tubing to add resistance to your crunches or perform functional moves such as standing rotations, lifts, or chops. You can even use ankle weights to add resistance to core moves that involve the legs.
Remember, that before you rush off to challenge your core muscles with resistance, you should first develop stability. Also, begin light when you start to add resistance and build up slowly. More resistance means more pressure on your muscles and joints, and more pressure can increase the risk of injury, especially if you have incorrect form or posture.
After you have developed adequate core strength, the next step is to develop your power and speed. If you participate in sports developing speed is essential to performance and injury prevention. However, if you are not an athlete, you might put less emphasis on developing power and more on stabilization and strength.
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
Forget about crunches, sit ups, or leg raises. The drawing-in maneuver to engage the transversus abdominus is the most important core exercise to master if you want to develop core stability.
If you’ve never heard of the transversus abdominus I wouldn’t be surprised. It the deepest of the abdominal muscles and so you can’t see it. As its name implies, it runs across the abdomen. It is often referred to as your natural girdle because it’s only job is to brace your lower back and pull in your belly button, like a girdle.
Why is targeting the Transverse Abdominus so important?
A group of physiotherapists in Australia studied back pain by looking at muscle coordination patterns. They wanted to see if there were difference between people with no lower back pain and those with chronic lower back pain. What they found is that when healthy people with no lower back pain move their arms or legs the transverse abdominus is the first muscle to fire.
That’s right… If you move your arm, this core muscle contracts before your arm contracts. Your body is naturally wired to be stable around the center first before you can move.
In contrast, people with chronic lower back pain displayed an inability to contract the core muscles before the arm muscles. When you start to move before your spine is stable, more pressure is placed on the joints of the lower back.
This is one reason core training has become so popular. Core training can help to stabilize the pelvis and lower back while taking pressure off the spine.
The drawing-in maneuver is very easy to do. Simply pull in your belly button so that it moves towards your back. Hold for 10 seconds, relax and repeat 5-10 times.
This simple core exercise can help to improve your core stability and it’s the most important core exercise to master!
By: Charles A. Inniss, Jr. DPT
About the Author:
If you’ve never heard of the transversus abdominus I wouldn’t be surprised. It the deepest of the abdominal muscles and so you can’t see it. As its name implies, it runs across the abdomen. It is often referred to as your natural girdle because it’s only job is to brace your lower back and pull in your belly button, like a girdle.
Why is targeting the Transverse Abdominus so important?
A group of physiotherapists in Australia studied back pain by looking at muscle coordination patterns. They wanted to see if there were difference between people with no lower back pain and those with chronic lower back pain. What they found is that when healthy people with no lower back pain move their arms or legs the transverse abdominus is the first muscle to fire.
That’s right… If you move your arm, this core muscle contracts before your arm contracts. Your body is naturally wired to be stable around the center first before you can move.
In contrast, people with chronic lower back pain displayed an inability to contract the core muscles before the arm muscles. When you start to move before your spine is stable, more pressure is placed on the joints of the lower back.
This is one reason core training has become so popular. Core training can help to stabilize the pelvis and lower back while taking pressure off the spine.
The drawing-in maneuver is very easy to do. Simply pull in your belly button so that it moves towards your back. Hold for 10 seconds, relax and repeat 5-10 times.
This simple core exercise can help to improve your core stability and it’s the most important core exercise to master!
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
Proper exercise can significantly reduce the back pain many patients experience. Although the idea of working out whilst in pain seems to be counter-productive, gentle movement can reduce pain in the long run. Please note that before beginning any form of exercise routine, a patient should consult their physician. It is important to understand how your body will respond to exercise and know your individual limits.
Many patients experience increased pain when they begin to exercise. This is perfectly normal. When muscles are put to work for the first time, they have to stretch, adapt, and grow. These minor pains will prove worthwhile in the long run. As you build up strength, movement will become more fluid and less painful. As long as you remain in contact with your doctor and report any major issues, there should be little to worry about.
Basic movements help to tone and build up the core muscles that support the spine. By strengthening your core, flexibility increases and posture improves. Core exercises prevent future pain and can reduce overall discomfort. A strong spine and core help you to avoid a number of injuries. Exercise improves balance and flexibility; two skills necessary to avoid injury, especially in older patients.
Exercise helps you to learn to manage your own pain. Patients suffering from chronic pain may find this hard to believe, but it has been proven to be true. Exercise teaches patients how to manage, and sometimes overcome, their pain. Back pain sufferers who exercise will still experience some pain. Exercise provides tools for pain management, not pain removal.
In addition to improving your physical wellbeing, exercise can provide a number of psychological benefits. For many patients going out to exercise makes them feel better about themselves. Just getting up and getting active can greatly improve ones self-esteem. Noticeable weight loss or a drop in clothing size can further boost self-esteem. These positive changes often help patients keep up with their exercise routine.
Depending on your specific exercise regimen, you may meet others who share your interest in fitness. You might meet people in at class at your local gym or just on a walk around the neighbourhood. Interacting with others prevents exercise from being a monotonous activity. It might be a good idea to work-out with a friend. Work-out partners often help to keep you motivated and focused on staying in shape.
Oftentimes, patients just do not know how to get started. Walking can be a great way to get active. It is free and can be done virtually anywhere. A bit of sun and fresh air can do a world of good. Walking can also help you to gain confidence and motivate you to increase the intensity of your workout over time. Remember not to move too quickly. Learning to manage your back pain is a slow process that requires plenty of patience and time.
Andrew Mitchell, editor of the Osteopath Network, writes articles about cranial osteopaths, osteopaths, London osteopaths , back pain, neck pain, injury management. Andrew is interested in many aspects of alternative medicine.
By: Andrew Mitchell
About the Author:
Many patients experience increased pain when they begin to exercise. This is perfectly normal. When muscles are put to work for the first time, they have to stretch, adapt, and grow. These minor pains will prove worthwhile in the long run. As you build up strength, movement will become more fluid and less painful. As long as you remain in contact with your doctor and report any major issues, there should be little to worry about.
Basic movements help to tone and build up the core muscles that support the spine. By strengthening your core, flexibility increases and posture improves. Core exercises prevent future pain and can reduce overall discomfort. A strong spine and core help you to avoid a number of injuries. Exercise improves balance and flexibility; two skills necessary to avoid injury, especially in older patients.
Exercise helps you to learn to manage your own pain. Patients suffering from chronic pain may find this hard to believe, but it has been proven to be true. Exercise teaches patients how to manage, and sometimes overcome, their pain. Back pain sufferers who exercise will still experience some pain. Exercise provides tools for pain management, not pain removal.
In addition to improving your physical wellbeing, exercise can provide a number of psychological benefits. For many patients going out to exercise makes them feel better about themselves. Just getting up and getting active can greatly improve ones self-esteem. Noticeable weight loss or a drop in clothing size can further boost self-esteem. These positive changes often help patients keep up with their exercise routine.
Depending on your specific exercise regimen, you may meet others who share your interest in fitness. You might meet people in at class at your local gym or just on a walk around the neighbourhood. Interacting with others prevents exercise from being a monotonous activity. It might be a good idea to work-out with a friend. Work-out partners often help to keep you motivated and focused on staying in shape.
Oftentimes, patients just do not know how to get started. Walking can be a great way to get active. It is free and can be done virtually anywhere. A bit of sun and fresh air can do a world of good. Walking can also help you to gain confidence and motivate you to increase the intensity of your workout over time. Remember not to move too quickly. Learning to manage your back pain is a slow process that requires plenty of patience and time.
Andrew Mitchell, editor of the Osteopath Network, writes articles about cranial osteopaths, osteopaths, London osteopaths , back pain, neck pain, injury management. Andrew is interested in many aspects of alternative medicine.
By: Andrew Mitchell
About the Author:
