Morris county NJ Personal Trainer Shows you 4 steps To Stay Pain Free For Life!

When the muscles like; outer core (erector spine, rectus abdominis, obliques, glutes, etc.) have been excessively engaged in activities we are essentially exceeding the norm. Here are four steps that will protect your lower back for life!
By: Jose Fuentes
 
July 15, 2011 - PRLog -- HARD CORE FUNDAMENTALS!

By Jose Fuentes/M.S./CPT/S.C.S./K.A.S.C/Copywriter


Once upon a time everybody thought that strengthening the abs was the cure for every problem involving inch reduction on the abdominal wall. The problem was when more and more individuals started suffering from back pain.

Core fitness exercise has become synonymous with abdominal conditioning. In terms of core stability, the abdominal muscles do little without proper strength and conditioning of all core muscles, injury, aches and pains can occur more frequently. The core of the body is responsible for supporting the back, spine and shoulders. Core  exercises should aim to strengthen all muscles related to these areas.

When the muscles like;  outer core (erector spine, rectus abdominis, obliques, glutes, etc.) have been excessively engaged in activities such as long hours sitting or standing  at work, strength training and direct abdominal work for months, what we are essentially telling the body is that these muscles require a level of activity and tension that far exceeds the norm.

There are 4 recommendations I normally made to my trainers and clients to improve strength and stability on the core muscles and to prevent or override lower back problems:

1-Getting On the ball!

The ball simply forces proper spine alignment. The whole premise here is simple; the exercise ball is not stable. Therefore your body needs to balance itself on it. The perfect spinal posture is coincidently the easiest balance with. Therefore, your body will automatically try to align itself into proper posture. This helps improve your spinal health, and decrease back pains.
Start by sitting on a 65 cm yoga ball and try to stay balance. You can gradually try  Lying on it for 10 to  20 secs until you feel strong enough to add exercises like, chest presses, bicep curls etc.


2-Side Plank
It demands full concentration as well as determination. Side plank is not also great for core strength and stability but also a great pose to develop strong, stable shoulders and wrists.
Directions:
Position at the top of a push up. Be sure your shoulders are directly above your wrists, creating a 90 degree angle in them. Your body is in one line without sagging in your hips or belly. Keep your legs strong and core tight. Drop your heels to the right; slowly bring your left arm up to the sky. You should now be aligning your left arm through your chest down to your right wrist. Your chest opens to the left. In time you will be able to look up at your left hand.

3-Get On A Bridge!

Use the Back Bridge Exercise to Improve Posture and Reduce Back Pain.
Directions:

a)   Lie on your back with your hands on the side. Your legs will form a triangle with the floor, similar to a crunch position.

b)   Hold the position for 5 10 secs


c)   Slowly lower your hips to the back to the starting  position

d)   Repeat the entire exercise procedure  10 to 16 times


4- Hip Internal External Rotation

Hip external rotation exercises are designed to strengthen the abductor muscles of the outer thigh. These muscles pull the legs apart while the adductor (groin) muscles bring the legs together. Muscular strength and flexibility imbalances can occur between the inner groin muscles and the outer hip muscles. Therefore, this Specific exercise can promote hip external rotation to correct these imbalances.

Directions:

In the supine position (facing up) lying on floor/mat, move the hip passively into gentle internal and external rotation with a gentle force. Watch for decreased range of motion or stiffness during movement. Repeat the entire exercise procedure 10 to 16 times

Strength and power originate in the core of the body. When the trunk, torso and pelvis are strong and stable, power is transferred to all other muscles. Powerful contractions, such as rapid muscle movements, require a strong core. The more stable the core, the more energy transferred to the muscles leading to quicker repetitions a more effective training and a more  functional life.

# # #

Jose Fuentes/Master Trainer
President Of Shapes R In LLC Founded On April 2003.
With Over 1000 success stories and life styles changed documented. His clients claimed he is a champion in getting results!
www.shapesrin.com
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Source:Jose Fuentes
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Tags:Morris County NJ Personal Trainer, Personal Trainer Morris County Nj
Industry:Wellness
Location:Denville - New Jersey - United States
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