Core Exercises and Dietary Guidelines
I saw a great article today on NYTIMES.com in the wellness section. It was about how the core exercises that are regularly taught could actually harm the spine! I was a little taken aback because these are exercise that I teach most of you on a regular basis. The next time we work out together, I'm going to show you the 4 exercises from Dr. Stuart McGill.
1. The non-crunch
Lying face up, with one knee bent and the other leg straight, place both of your hands underneath your low back. Lift your head, neck, and shoulder blades as one unit just until they are off of the floor and go back to start. The prompt they used was, "as if you're lifting them off of a scale and then lower back down."
2. "Stir-the-Pot"
Using a Swiss Ball (or resistance ball...whichever lingo you like), get into a face down position with your elbows and forearms on the ball and your legs out straight behind you. You're basically planking on the ball. Now make small circles in one direction and then reverse the motion. The core is working to stabilize you.
3. Side Plank
Lying on your forearm on one side, stagger your legs so that your top leg is in front and the bottom is in back. Now lift your hips and hold it. Bring your top arm across your chest to hold the shoulder that is stabilizing you. Hold for 30 seconds. Switch sides.
4. The Bird Dog
We've all done this exercise together. I just never call it this. You're on your hands and knees and lift your opposite arm and leg. The difference is now you will hold that position for 10 seconds, while keeping the spine long and straight. Come back to start and repeat for 10 repitions. Switch sides. An increase in the challenge of this exercise is to now make small squares while holding the position. Say your right arm and left leg are raised. Now raise your arm up a couple inches, then move it to the right a couple inches, move it down a couple inches, and now back to the left a couple inches while simultaneously moving the leg in the opposite direction. I know...it's a little challenging to wrap your head around if you can't see it.
The next piece of info I'd like to share is this website that has a variety of information for exercise and nutrition. It's www.exrx.net. Check it out. The link I have posted has nutrition guidelines and explanations as to why it's suggested that you eat smaller meals more frequently and the rationale as to why we need fiber in our diet and why we need to make lower fat, healthier choices.
http://www.exrx.net/Nutrition/DietaryGuidelines.html
I hope you find these tidbits helpful. Let me know if you tried the core exercises and what you think of them.
1. The non-crunch
Lying face up, with one knee bent and the other leg straight, place both of your hands underneath your low back. Lift your head, neck, and shoulder blades as one unit just until they are off of the floor and go back to start. The prompt they used was, "as if you're lifting them off of a scale and then lower back down."
2. "Stir-the-Pot"
Using a Swiss Ball (or resistance ball...whichever lingo you like), get into a face down position with your elbows and forearms on the ball and your legs out straight behind you. You're basically planking on the ball. Now make small circles in one direction and then reverse the motion. The core is working to stabilize you.
3. Side Plank
Lying on your forearm on one side, stagger your legs so that your top leg is in front and the bottom is in back. Now lift your hips and hold it. Bring your top arm across your chest to hold the shoulder that is stabilizing you. Hold for 30 seconds. Switch sides.
4. The Bird Dog
We've all done this exercise together. I just never call it this. You're on your hands and knees and lift your opposite arm and leg. The difference is now you will hold that position for 10 seconds, while keeping the spine long and straight. Come back to start and repeat for 10 repitions. Switch sides. An increase in the challenge of this exercise is to now make small squares while holding the position. Say your right arm and left leg are raised. Now raise your arm up a couple inches, then move it to the right a couple inches, move it down a couple inches, and now back to the left a couple inches while simultaneously moving the leg in the opposite direction. I know...it's a little challenging to wrap your head around if you can't see it.
The next piece of info I'd like to share is this website that has a variety of information for exercise and nutrition. It's www.exrx.net. Check it out. The link I have posted has nutrition guidelines and explanations as to why it's suggested that you eat smaller meals more frequently and the rationale as to why we need fiber in our diet and why we need to make lower fat, healthier choices.
http://www.exrx.net/Nutrition/DietaryGuidelines.html
I hope you find these tidbits helpful. Let me know if you tried the core exercises and what you think of them.
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