What is your core? Your core muscles are the muscles deep within the abdominals and back, attaching to the spine or pelvis. Some of these muscles include the transversus abdominis, the muscles of the pelvic floor, the oblique muscles, and the multifidus; this is a deep back muscle that runs along the spine.
Most people either have lower or upper back pain, mostly caused by improperly functioning core muscles. Having a solid core creates a foundation for all activities. All our movements are powered by the torso – the abdominals and back working together to support the spine when we sit, stand, bend over, exercise, and more.
Try these four exercises 2 to 3 times a week for 30-60 seconds for 3-5 sets.
Remember this month I'm focusing on the power of correcting your body mechanic, also known as ergonomics, and the importance of taking micro-breaks regularly throughout your day
Let's dive into releasing the constant tension we place on our lower body- hip flexors, glutes, hamstrings, quads, and lower back
You might think it doesn't do much for you and your time could be better spent on "real" workouts like doing cardio or strength training, but stretching is an important part of any workout routine. Not only does it help increase flexibility, deepen the range of motion in your workout, but it's also relaxing!
Try these four movements 2-3 times a day for 3-5 full belly breaths.
figure 4 hip stretch
hip and hamstring stretch
standing quad stretch
lower back stretch
Your spine is the backbone of your ability to move, sleep, and function properly. Almost every movement originates from it and without a healthy spine, everyday tasks like sitting up straight, bending over to picking up objects, or walking can be really difficult and painful.
Natural human movement is executed in all three dimensions/planes of movement: saggital, frontal, and transverse. The saggital plane is forward and backward movements like leg movement with walking, the frontal plane is sideways movement like jumping jacks, and the transverse plane is a rotational movement like rotating your shoulder during a throwing motion. Thus, multiplanar training is important because many will focus on one or two dimensions but neglect the other.
Below, I've provided a few exercises that you can do 2-3 times a day for 3-5 full belly breaths.
Please comment below if you have any comments or questions!
I can't believe it's May! I'm looking forward to hanging out on my patio and admiring the beautiful flowers. After all, isn't that what April showers promised us?
This month I'm going to focus on the power of correcting your body mechanic, also known as ergonomics, and the importance of taking mico-breaks regularly throughout your day, which can increase your engagement and reduce fatigue. As always, please consult with your doctor first if you have any injuries, illnesses, or other medical conditions before performing any of our suggestions below.
Over the month of May we'll discuss the following topics each week-
Spinal Health. Your spine is the backbone of your ability to move, sleep and function properly. Without a healthy spine, everyday tasks like sitting, bending over, or walking can be really difficult and/or painful.
Lower Body Mobility. Tension, lack of range of motion, or weak muscles in your lower body can contribute to lower back pain, restless leg syndrome, and improper muscle compensation.
Core Strengthening. Strengthening the abdominals and back muscles will help improve your posture, form when exercising, and prevent a "hunch back".
Whether you're working a four or twelve hour shift, remotely or not, it's important to learn how to take better care of your body. Where the body goes, the mind and spirit will follow!