Med Heavy
Med Heavy
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Hazel Dell Washington Chiropractors at Forgey Sports Med
Decreased Your Back Pain in Vancouver, Washington with Core Excercises at Forgey Sports Med
The core is at the center of the body, where all movement begins for everyone. When you lift a heavy brief case or backpack, reach for a heavy item, pick up one of your children, move a piece of furniture or throw a ball, the core muscles will activate even before your limbs are in motion. Healthy core muscles will provide your body with the structural integrity and support to your spine for everything from walking and running to lifting, standing and sitting.
Let’s review five of the more effective core exercises from Hazel Dell Washington Chiropractors at Forgey Sports Med:Traditional Abdominal Curl: Lie on your back with your hands, one on top of the other, on your chest. Both feet flat on the floor with knees bent. Tighten the abdominal muscles and slowly crunch up from the sternum (that T-shaped bone in the center of your chest, also known as the breast bone), bringing your shoulder blades off the floor. Don’t forget to breath in and out. 12-15 repetitions, 1 set.
On-Your-Back Bent-Leg Knee Raises: Lie on your back with your head and neck relaxed and your hands above your head, holding onto the sides of a bench or piece of heavy furniture. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage and face, the heels toward the butt and toes to the shin. Then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 repetitions 1 set.
Plank: Start to get into a push-up position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominal in; imagine you’re trying to move your belly button back to your spine. Continue to brace the abdominal and put the low back in the neutral position. Hold this position for an increasing length of time up to a maximum of one minute, breathing steadily. As you build endurance, try to do at least a 60 second set. 2-3 sets. 1 minute per set.
Stability Ball Push-Ups: These are your basic push-ups, but you’re doing them with your feet on a stability ball. Keep your body straight-don’t let your hips sag or stick your butt up in the air-to max out on the exercise’s core-strengthening benefits. Do as many as you can with strict form. 1 set to failure.
Side Bridge: Lie on your non-dominant side with your forearm on the floor under your shoulder. Support your weight with that forearm and the outside edge of the same side foot (your legs should be stacked on top of one another). Your body should form a straight line from head to ankles. Contract your abdominal muscles and glutes (butt muscles) in as far as you can, and push your hips off the floor. Create a straight line from ankle to shoulder and keep your head in line with your spine. Hold this position for an increasing length of time up to a maximum of one minute, breathing steadily. Relax and lower under control. Repeat on your other side. 2-3 sets, 1 minute per set.
Don’t be afraid of core training, even if you’re a beginner. Actually, if you’re just starting an exercise regimen, core training is the place to start, because it will make everything easier. Doctor Forgey or Doctor Covert Hazel Dell Washington Chiropractors, can answer any questions you may have regarding the value of the core exercises and how to properly perform these and any core exercises.
About the Author
Ken Covert is a Hazel Dell Washington Chiropractor
Forgey Sports Medicine in Vancouver, WA 98665. Feel free to give him a call at 360-573-5500 or visit our websites.
http://www.sportsmedonline.net
http://www.forgeysportsmedicine.com
















































































