Page 14 - Family Wellness - Spring/Summer 2016

12
WHOLE LIFE
Curl up
With arms at sides, place hands underneath a neutral (slightly arched) back. One leg should be bent, one leg straight. Raise shoulders, tightening the core, head should follow keeping the chin tucked. Unweight your shoulder and upper back and hold for three breaths through the belly. Perform
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Essential Moves
Build your core to stabilize your back
There’s no doubt that back pain can be utterly debilitating. In fact, it’s the leading contributor to missed work days and the most common cause of job-related disability. However, to make a dent in preventing back pain, it’s crucial to focus on on muscle groups well beyond the back. “It’s not just the lower back that needs strengthening—it’s the whole orchestra of muscles constituting the core,” says PSSM Physical Therapist and Rehab Manager
Jim Tholany.
If you have a history of back pain or just want to
avoid heading down that road, Tholany recommends a four-exercise regimen that will stabilize your core and help you stay in action.
Roll outs
Start on your knees with a physioball in front of you. Keeping a stable core and moving as one unit, roll your arms out on the ball leading with your hips. Make sure that your core is tight and your back doesn’t sink down. Start with a small distance and eventually increase with time. Hold for two to three breaths, then roll back leading with your shoulders. Do three to five reps for two sets.
Side bridge holds
Start on your side with your knees and elbow in line, with the hips slightly behind. Gently press your forearm into the floor and turn out to engage your lateral muscle. Contract your glutes, and press hips forward while coming off the floor. Hold for 10 seconds, and repeat five times.
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