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AtricleZine - So What's the Buzz About Core Strengthening?
In the midst of all the euphoria of buying a house, it is always a good thing to remember, painful as it may seem, that you will, in most probability, sell the house someday. Any home buyer get sucked into buying homes with features that cost a bomb but have very little bearing on the price of the house at the time of resale.A great view may be aesthetically pleasing but may not necessarily up the resale value. Future buyers may not place a high premium on the view and it will take you longer to find buyers who are likeminded.Avoid buy
Prone Plank:
Lie face down, and then balance yourself on your toes and elbows. Keep your body in a flat line. Try to hold this position for 30-60 seconds.
Quadruped:
Start on your hands and knees. Left one arm out straight, and extend the opposite leg behind you at the same time. Hold for 2 seconds, and then repeat on the other side. Repeat until fatigued, and then add one repetition per day.
Stability Balls:
Core exercises can be enhanced by performing them on large exercise balls. The challenge of remaining balanced on the ball makes your body use the deep muscles attached to the s
You can quickly increase your work at home profits if you apply a few simple tricks. Below are fourteen ways to skyrocket your profits.1. No one is using just one technique to make money anymore. Not even celebrities, they sing, act and do promos this same strategy should be applied to your website. Create multiple streams of income with your web site. You could sell your own products, join affiliate programs, and sell advertising space. There are various ways to do this, get creative2. Don’t get greedy. Sell a few products on your web site instead
•Increased protection and bracing for your back.
•Controlled movements, especially when reacting to changes in direction.
•A solid base for all bodily movements.
•Better posture.
The main muscles involved in core stability are the deep muscles of your abdomen and lower back, your buttocks, and the muscles around your hips and pelvis. Core stabilization helps you learn to use these inner muscles before you start any other movement, so that your spine is braced and your subsequent movements are smoother and more coordinated. Why is Core Stability so Important?
As chiropractors, we tell our patients over and over again that all parts of their bodies are connected, either directly or indirectly. This connection is called the kinetic chain. Your trunk (core) is where the kinetic chains come together. A weak link in one part of the kinetic chain can lead to pain or injury in another part. Strengthening your core gives greater stability and power to the whole kinetic chain as you move. This leads to a decrease in, or prevention of, lower back pain; decreased chance of injury; greater strength and power for all activities; and increased confidence form greater strength and better balance. How Can I Increase My Core Strength?
Core stabilization exercises are easy to do, and can be done almost anywhere with little to no equipment. It is more important that core strengthening exercises are done well than that a lot of them are done. It’s a good idea to have a trained professional (chiropractor, physical therapist, strength and conditioning specialist, or personal trainer) check to be sure you are using the right muscles during each exercise.
Here are a few simple exercises:
Transversus Abdominis Contraction:
Contract your belly, imagining that you are pulling your belly button in toward your spine. Hold for 5-10 seconds, and then relax. Repeat until you muscles are fatigued, and then add one additional repetition each day. You can do this exercise at work, while driving, or while in line at the grocery store, and no one will even know.
Bridging:
Lie on your back with your knees bent and feet flat on the floor. Bring your belly button toward your spine, then raise you hips off the floor until they are in line with your knees. Hold for 5-10 seconds, and then lower your hips. Repeat until you are fatigued, and then add one repetition each day.
Prone Plank:
Lie face down, and then balance yourself on your toes and elbows. Keep your body in a flat line. Try to hold this position for 30-60 seconds.
Quadruped:
Start on your hands and knees. Left one arm out straight, and extend the opposite leg behind you at the same time. Hold for 2 seconds, and then repeat on the other side. Repeat until fatigued, and then add one repetition per day.
Stability Balls:
Core exercises can be enhanced by performing them on large exercise balls. The challenge of remaining balanced on the ball makes your body use the deep muscles attached to the sp
Public relations for the game of hockey is not as easy as it used to be. Today, more and more parents are concerned that the game of hockey is too bloody and too violent. It isn't really however, in the United States of America we are trying to develop young people with good sportsmanship and trying to create all athletes is equals.Perhaps this is part of the political correctness, which is weakening the American society and making our children weak as they grow up into adults? Perhaps this is the political correctness, which is weakening the American spiri
As chiropractors, we tell our patients over and over again that all parts of their bodies are connected, either directly or indirectly. This connection is called the kinetic chain. Your trunk (core) is where the kinetic chains come together. A weak link in one part of the kinetic chain can lead to pain or injury in another part. Strengthening your core gives greater stability and power to the whole kinetic chain as you move. This leads to a decrease in, or prevention of, lower back pain; decreased chance of injury; greater strength and power for all activities; and increased confidence form greater strength and better balance. How Can I Increase My Core Strength?
Core stabilization exercises are easy to do, and can be done almost anywhere with little to no equipment. It is more important that core strengthening exercises are done well than that a lot of them are done. It’s a good idea to have a trained professional (chiropractor, physical therapist, strength and conditioning specialist, or personal trainer) check to be sure you are using the right muscles during each exercise.
Here are a few simple exercises:
Transversus Abdominis Contraction:
Contract your belly, imagining that you are pulling your belly button in toward your spine. Hold for 5-10 seconds, and then relax. Repeat until you muscles are fatigued, and then add one additional repetition each day. You can do this exercise at work, while driving, or while in line at the grocery store, and no one will even know.
Bridging:
Lie on your back with your knees bent and feet flat on the floor. Bring your belly button toward your spine, then raise you hips off the floor until they are in line with your knees. Hold for 5-10 seconds, and then lower your hips. Repeat until you are fatigued, and then add one repetition each day.
Prone Plank:
Lie face down, and then balance yourself on your toes and elbows. Keep your body in a flat line. Try to hold this position for 30-60 seconds.
Quadruped:
Start on your hands and knees. Left one arm out straight, and extend the opposite leg behind you at the same time. Hold for 2 seconds, and then repeat on the other side. Repeat until fatigued, and then add one repetition per day.
Stability Balls:
Core exercises can be enhanced by performing them on large exercise balls. The challenge of remaining balanced on the ball makes your body use the deep muscles attached to the s
Direct mail, or marketing by snail mail, is an oft forgotten marketing method – after all, email is quicker, easier, and much less expensive. There are many businesses that now use email exclusively, and do not use snail mail for marketing purposes.But I believe that these businesses are missing out on a piece of their pie. Actually, they are leaving a piece of their pie for other marketers (ones who use direct mail) to pick up.DMIS, or the Direct Mail Information Service, reports some important statistics, showing that direct mail is indeed a vital mar
Core stabilization exercises are easy to do, and can be done almost anywhere with little to no equipment. It is more important that core strengthening exercises are done well than that a lot of them are done. It’s a good idea to have a trained professional (chiropractor, physical therapist, strength and conditioning specialist, or personal trainer) check to be sure you are using the right muscles during each exercise.
Here are a few simple exercises:
Transversus Abdominis Contraction:
Contract your belly, imagining that you are pulling your belly button in toward your spine. Hold for 5-10 seconds, and then relax. Repeat until you muscles are fatigued, and then add one additional repetition each day. You can do this exercise at work, while driving, or while in line at the grocery store, and no one will even know.
Bridging:
Lie on your back with your knees bent and feet flat on the floor. Bring your belly button toward your spine, then raise you hips off the floor until they are in line with your knees. Hold for 5-10 seconds, and then lower your hips. Repeat until you are fatigued, and then add one repetition each day.
Prone Plank:
Lie face down, and then balance yourself on your toes and elbows. Keep your body in a flat line. Try to hold this position for 30-60 seconds.
Quadruped:
Start on your hands and knees. Left one arm out straight, and extend the opposite leg behind you at the same time. Hold for 2 seconds, and then repeat on the other side. Repeat until fatigued, and then add one repetition per day.
Stability Balls:
Core exercises can be enhanced by performing them on large exercise balls. The challenge of remaining balanced on the ball makes your body use the deep muscles attached to the s
Does anxiety get you down? There is more than one way to beat this problem.If your anxiety is mild you may be able to work through it on your own. Find out what makes you anxious. Avoid situations that cause anxiety. Learn how to think about the things that calm you and make you feel less anxious. Take a walk or participate in a calming activity like yoga.One good way to deal with anxiety is meditation. Meditation is a great way to get rid of anxious thoughts. There are books that walk you through meditation practices and explain the benefits. Y
Transversus Abdominis Contraction:
Contract your belly, imagining that you are pulling your belly button in toward your spine. Hold for 5-10 seconds, and then relax. Repeat until you muscles are fatigued, and then add one additional repetition each day. You can do this exercise at work, while driving, or while in line at the grocery store, and no one will even know.
Bridging:
Lie on your back with your knees bent and feet flat on the floor. Bring your belly button toward your spine, then raise you hips off the floor until they are in line with your knees. Hold for 5-10 seconds, and then lower your hips. Repeat until you are fatigued, and then add one repetition each day.
Prone Plank:
Lie face down, and then balance yourself on your toes and elbows. Keep your body in a flat line. Try to hold this position for 30-60 seconds.
Quadruped:
Start on your hands and knees. Left one arm out straight, and extend the opposite leg behind you at the same time. Hold for 2 seconds, and then repeat on the other side. Repeat until fatigued, and then add one repetition per day.
Stability Balls:
Core exercises can be enhanced by performing them on large exercise balls. The challenge of remaining balanced on the ball makes your body use the deep muscles attached to the s
In their search for a loving family, most single people trust their instincts. They fall happily in love with whoever looks appealing, check for a few common interests, and then settle down for what they hope will be a lifetime of happily wedded bliss. The reality however is that most marriages in America today are dismal failures, with close to half ending in divorce. And according to the results of recent broadly demographic surveys, the majority that stay together are finding more disappointment than happiness.In this series of articles I describe many w
Prone Plank:
Lie face down, and then balance yourself on your toes and elbows. Keep your body in a flat line. Try to hold this position for 30-60 seconds.
Quadruped:
Start on your hands and knees. Left one arm out straight, and extend the opposite leg behind you at the same time. Hold for 2 seconds, and then repeat on the other side. Repeat until fatigued, and then add one repetition per day.
Stability Balls:
Core exercises can be enhanced by performing them on large exercise balls. The challenge of remaining balanced on the ball makes your body use the deep muscles attached to the spine more effectively. It also makes the exercises more fun and lends variety to your workout. Other core workout-enhancing tools include: BOSU (Both Sides Up) platforms; wobble and rocker boards; foam rollers; dyna-discs; and foam mats. Try taking your regular weight lifting routine and doing it on one of these apparatuses—you are guaranteed to notice a difference!
Core strengthening should be the most important part of your workout. It should be done at least three times per week. You should focus on replicating the activities you do on a daily basis. Remember, just as a house is only as strong as the foundation it is built on, your body is only as strong as its core.
References:
Berg, Kris, EdD.“Comprehensive Training for Sport: Implications for the Strength and Conditioning Professional.” Strength and Conditioning Journal, Oct. 2006: 10-18.
Brown, Todd D.“Getting to the Core of the Matter.” Strength and Conditioning Journal, Feb. 2006:50-53.
Hanson, Holly.“On a Roll: Balls are Becoming Popular Additions to Jazz up Workout.” Milwaukee Journal Sentinel, Aug. 25, 2002:8L.
Kelly, Lance, MPT, ATC.“Strengthening Your Core.” Hughston Health Alert. Available at: www.hughston.com/hha/a_15_2_3.htm
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