Front Plank

Build Core Strength

Front Plank

 

Did you know that an estimated 85 percent of Americans will be plagued with back pain at some point in their lives?  Low-back pain is the second most common ailment in the United States, resulting in yearly costs of approximately $50 billion a year. Back pain and spinal issues can significantly reduce quality of life and functionality, causing not only physical limitations, but emotional hardship as well.

 

Spine health is often not a focus of strategic health and fitness planning, typically receiving attention only after an injury or chronic pain has occurred. Considering the important role the spine plays in overall functioning, incorporating exercises that create a strong and mobile spine can go a long way toward helping you avoid low-back pain.

 

The spine has many functions. It provides support for the head, neck, shoulders and pelvic girdles, which are vital for coordinating movements on a daily basis. The spine protects the central nervous system, which controls every single function in the human body. Movement is a key element to everyday life and the spine allows functional movements in all three planes of motion.

 

Here are four important actions to take to improve spine health:

  1. Increase core strength
  2. Increase core flexibility
  3. Improve posture
  4. Improve body mechanics (during all aspects of life)

 

This blog focuses on core strength, a key component of core stability, which helps protect the spine and prevent injuries. The core is comprised of the abdominal muscles, sides of the trunk, pelvic floor, back, buttocks, hips and pelvis, and there are 29 muscles attached to the hips, spinal column, ribs and other parts of the trunk. Core muscles act as dynamic and isometric stabilizers for movement and assist with the transfer of forces between the upper and lower body. In addition, these muscles can initiate movement itself.

 

The following six key core-strengthening exercises from St. Louis, Brentwood, Mo and Clayton, Mo personal trainers, will provide a good basic routine for just about anyone. The intensity can be modified, as needed.

 

1. Glute Bridge

Glute Bridge end

 

2. Front Plank

Front Plank

 

3. Hip Rotations

Hip Rotations start

Hip Rotations Middle 1

 

 

 

 

 

 

 

Hip rotations middle

Hip rotations end

 

 

 

 

 

 

 

 

 

 

 

4.  Limb Raises

Contra Lateral limb raises middle Contra lateral limb raises start

 

 

 

 

 

Contra lateral Limb raises end

 

5.  Dirty Dog

Dirty Dog start

Dirty dog end

 

 

 

 

 

 

6.  Cobra

Cobra endCobra start

 

 

 

 

 

 

 

For more information on how to build your core, contact Maurie Cofman, CMES, CES, TBMM-CES, Personal Trainer, Certified Medical Exercise Specialist, Health Coach and Corrective Exercise Specialist in the St. Louis, Brentwood, and Clayton, MO area.