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Health August 2014

Health, Wellness & the Good Life

Just like an Apple, You Need a Good Core

By Lynn Pribus

A strong core helps avoid injury because the muscles act like shock absorbers and reduce the chances of spinal injury or back pain. Protecting the back is an important benefit of a strong core because as many as 90 percent of all Americans experience back problems at some time, often causing pain and curtailing physical activity.

Our bodies are an amazing collection of bones and muscles, and it's important to our health and well-being to keep all the parts working together smoothly. The key is to maintain the health and power of our body's core. Fortunately, it's never too late to develop and increase core strength.

 

What Is the Body's Core?

The core is comprised of the muscles stabilizing the spine and pelvis. These include the "abs" and "glutes" plus the illiacus, sartorius and others, but it's not important to know their names or where they are. What is important is to know is that core strength is vital whatever your age. It's essential during physical exercise and in everyday life. It helps us maintain good balance and perform activities from golfing to mopping a floor, from hefting a sack of groceries to holding a baby.

A strong core helps avoid injury because the muscles act like shock absorbers and reduce the chances of spinal injury or back pain. Protecting the back is an important benefit of a strong core because as many as 90 percent of all Americans experience back problems at some time, often causing pain and curtailing physical activity.

Another plus to a strong core is looking good. The core supports the back, helping us maintain the spaces between our vertebrae. The result? We stand straighter, walk taller, and move confidently – all things that contribute to a healthy appearance.

 

How Do I Develop and Maintain Core Strength?

First, consult your healthcare provider about exercise, especially if you are starting a new program. A key to enhancing core strength is to perform various exercises while keeping your balance because this forces the muscles around the spine to react. For example, hold onto a desk or wall and stand on one foot, then the other for as long as you can. Today ten seconds, tomorrow 15, next week 30. Then move on to balancing without holding on to something. After that, balance while using hand weights or machines.

Many people enjoy Pilates and yoga – and both emphasize core strength. If you have access to a physical therapist or personal trainer, invest in a session on core exercises, then make a second visit within a month to be sure you are performing them correctly.

The "secret" is to balance your workouts. Strength training is part of it because the whole body is connected to your core. It's important to exercise both left and right, back and front. For example, tight abdominal muscles can affect the spine in a bad way if they aren't balanced by a strong lower back. It's also wise to remember that the body adapts to physical demands in about a month and a half, so it's a good idea to change exercise patterns every six weeks or so.

If your healthcare provider gives an OK, here are three basic and effective exercises for strengthening the core.

  • The Plank: Lie face down with elbows close to the sides, palms down under shoulders, toes on the floor. Lift the body to balance on forearms and toes with the head relaxed and facing down and the torso straight with no sagging. Hold position for 5 seconds and work up to as long as 60 seconds. Slowly lower the body, rest, then repeat at least three times. Easier: keep the knees on the floor. Tougher: Straighten arms, keeping hands under the shoulders. Do not continue if you experience lower back pain.
  • The Side Plank: Lie with the left hip on the floor, the left elbow under the shoulder, left hand palm down on floor facing away from the body, using the right hand for balance if necessary. Lift the body to balance on the elbow and the side of the left foot with the right foot resting on top of the left. The right arm can bear some weight. Hold torso straight from head to toe for 5 seconds, then slowly lower hip to the floor. Rest, then repeat at least three times, working up to 60-second holds. Repeat the exercise on the right side. Tougher: lift the upper leg, or lift the balancing arm to point at the ceiling.
  • The Bridge: Lie on your back with feet flat on the floor, beneath the knees. Tighten the abdominal muscles and slowly lift the torso to create a straight line from shoulders up to the knees. Hold for 10 seconds, then slowly lower back to the floor. Repeat, gradually increasing to 5 - 30 times. Tougher: Extend one leg at a time to make a straight line from the shoulders.

Whether you perform these exercises at a fitness club or in your own bedroom, you will notice improvements in a few days and results in a matter of weeks. Go for it!

 

Lynn Pribus and her husband live in Charlottesville, Virginia. As part of their personal wellness program, they faithfully perform their planks and bridges at a local gym.

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