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Pain - The Paranoid Android — LiveJournal
...musings of a mechanically depressed robot...
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candledamachine From: candledamachine Date: December 5th, 2005 02:13 pm (UTC) (Link)

Core Strenghtening Exercises

(*~(*~(*~ PA ~*)~*)~*)
I can totally relate to back pain! Ouchies! Last year, when I had that back fracture, my doctor gave me these exercises to do and they TOTALLY helped. Maybe they can help you too! *crosses fingers* Mwah!

*It's too long for a single post, so you'll be getting TWO! :o)

Primary muscles for core strength/stability are the muscles of the pelvic floor and the deep six of the hip rotators. The low back and abdominal muscles are secondary muscles for core stability/strength.

Here are 11 exercises designed to help improve core strength. All that is needed is a mat, or enough floor space to lie down. The program takes only 15 minutes, three times a week.

1. Kegel exercises:
(focuses on the pelvic floor muscles) Lie on the floor/mat on your back with your knees bent and your feet flat. Isolate and contract the muscles by attempting to stop the flow of urine. Attempt to perform this 10-15 times (reps). Hold each contraction for 10-15 seconds.

2. Bottoms up:
Lie on your back with your legs straight up in the air; your toes pointed toward the ceiling and your arms flat at your sides for balance. Pull your stomach in as if you're trying to get into a tight pair of pants. Gently lift your butt off the ground about 3 inches. With a slow, smooth movement, gently curl your lower spine up and down. Do not push down with the arms or bounce up and down. There is a tendency to allow your legs to migrate toward your head- avoid this at all costs.

3. Dead Bugs:
Lie on your back with your knees bent and parallel to the floor. Yes, this means that your shins will also be parallel to the floor. Gently tilt your pelvis so that your tailbone is barely touching the ground. From this position, pull up with your abdominal muscles so that your head, neck, and upper back rise off of the ground, taking care to keep your back as flat as possible throughout this movement. Remember to keep your chin OFF of your chest. Do not lace your fingers behind your head; instead, cross your arms over your chest and push your chest and chin toward the ceiling.

4. Regular Crunch:
Lie on your back with your knees bent, your feet flat on the floor, and your arms crossed over your chest. Keep your upper back as straight as possible and lift your head, neck, and chest off the floor. Focus on bringing your upper back off of the ground and press the small of your back into the ground and tighten the abdominal muscles prior to contraction/movement.

5. Hip Raisers (both legs):
Lie on your back with your knees bent and both of your feet flat on the floor. Keep your arms at your sides and your feet shoulder-width apart. Gently pull abdominal muscles in and tilt your pelvis toward the ceiling untill you flatten the arch of your lower back against the ground. Next, push your feet into the floor and lift your back off of the ground. If done correctly, you should forma a straight line from your shoulders to your knees. Return your back to the ground, keeping it as straight as possible.

6. Hip Raisers (one leg):
Follow the instructions for the regular hip raisers. Once your body is in a straight line, straighten one leg and point your toes, keeping your hips level and your thighs parallel to each other. Slowly lower your hips to the floor and come back up just before reaching the floor. Repeat the procedure for the opposite leg.

7. Oblique Crunch:
Lie on your side with both of your legs bent; knees together, and place your hands on the either side of your head. Gently pull up until your side lifts from the floor. Keep your spine as straight as possible. Roll over and repeat for the other side.

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