Do you experience low back pain? Most adults will experience low back pain at some point. Why? Well, there are a lot of different reasons-medical conditions, past injuries, weak core, tight hamstrings, poor posture….etc. Today we are going to focus on the weak core. A weak core can cause low back pain, injuries and tight hamstrings.
Most Americans have a weak core due to all the sitting we do. A weak core is really the worst thing to have, so let’s start today to strengthen the core and help reduce back pain. A strong core will also make it easier to move, play sports without hurting, do yard work, garden…etc The core is your center of gravity and where all movement begins.
The core is made up of the lumbo-pelvic-hip complex and the thoracic and cervical spine. The core is divided into 2 categories: the stabilization system and the movement system. Both systems of the core must work together to have the best results. That’s why we need to train the stabilization muscles first, then the movement muscles. Think of it like a house, you have to build the foundation first before you put the roof on.
So here is your stabilization exercise. Do this exercise 3-4 days a week 12 reps, 2 sets to start. If you have never done core work before start with 1 set, 8-10 reps. Work your way up to 12 reps 2-3 sets.
Start on your hands and knees. Hands under your shoulders, knees under your hips. Draw your stomach in towards your spine. Lift your right leg out straight in the air and your left hand. Hold for 3 counts. Return to the floor and repeat with your left leg and right hand. Don’t rock your hips.
Pretty soon you will be saying “good-bye” to your low back pain!
If you want to train with me and get a rock-hard core go to www.ptwithlisa.trainerize.com
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