People often talk about Core strength as important, but if the discussion leads to more crunches for six pack abdominals, the core of the issue is missed! 80% of adults will experience back pain in their lives, some dealing with it regularly. Back pain sends a lot of people to their dr. looking for solutions. Also, our lifestyle of prolonged sitting further weakens the muscles essential for stabilization. People may have strengthened the core muscles responsible for movement, but few know how important it is to strengthen the muscles responsible for local stabilization, like the transverse abdominis, pelvic floor muscles, multifidus, internal obliques, and diaphragm. These muscles connect directly to the vertebrae and provide support from vertebra to vertebra and help with proprioception and posture control. Lack of control in these muscles is a major contributor to back pain for many people. Let’s fix that. I’m going to show you two moves today to help strengthen the muscles that are local core stabilizers. These exercises are easily performed from the floor or your bed.
First exercise is Marching. So laying on your back on the floor, knees bent, feet, knees, hips and shoulders in line. Draw in that belly to create pressure in your torso to support the vertebra in your back. Keep low back on the floor, raise one foot off the floor, hold for 2 seconds and slowly lower, repeat on the opposite side, performing this move slowly.
Glute Bridges are a favorite of mine. Lie on the floor with bent knees and feet flat, legs shoulder- width apart, toes forward. Gently draw in that belly button to engage the support as you slowly lift your hips off the floor, keeping the spine long and in line. Hold for two seconds and return to the floor.
Incorporating these two exercises into a daily 5 minute practice will dramatically strengthen the muscles that are instrumental in keeping you moving pain free!
I’m Mary Draper, Certified in Applied Functional Science through Gray Institute, also a NASM Personal Trainer, ACE Functional Training Specialist, Pain Free Movement Specialist Level 2, and hold the AEA Water Exercise Certification. I have been in the fitness industry over 30 years, training adults in water and on land.