do you sit for a living?

We all know sitting too much and not moving enough deteriorates our health.  Did you also know that it can wreak havoc on your back, create muscle imbalances and affect the entire musculoskeletal system/kinetic chain ("combination of the nervous, muscular, and skeletal system).  

If your muscles are not working together properly (or within itself) disfunction will show in your movement patterns.  This can lead to injury and/or pain simply from daily movements and may lead to tissue overload causing damage when performing exercises. 

 For example individuals suffering from chronic low back back often do not activate core muscles properly or enough and do not have proper stabilization endurance.  If traditional core and low back exercises are performed without stabilization muscles being activated it will most likely lead to injury. Strengthening intrinsic core muscles (ISS - Intrinsic Stabilization Subsystem) thorough sustained contractions improves muscle activation (intramuscular coordination) and in turn helps stabilize the Limbo Pelvic Hip Complex often helping to relieve the spine of forces placed on it during movement.

Check out these 3 simple flexibility and strength exercises that can be done every day and make a world of difference! Next, we will add a few more exercises to create a well balanced approach to improve the functioning capacity of your core stabilization.

draw in maneuver

Start on all fours with your knees under your hips and your hands under your shoulders.

Maintaining a neutral spine (no arching or dipping of the back)  Draw your belly button toward your spine.

Hold for 6 - 20 + seconds.  Relax for 10 seconds and repeat.

Keep in mind this exercise involves little or no movement through the spine and pelvis.  If you feel your spine arching or rounding re-asses your forum.


hip flexor stretch

Kneeling:

Kneel with front and back leg bent at 90 degrees.

Pull your belly button toward your spine as you rotate your pelvis back (posteriorly) and squeeze your butt on the side being stretched (knee on ground).

Maintain that pelvis position and buttock squeeze as you move your body forward until you feel a stretch.

Hold here.

To take the stretch deeper raise your arm, rotate your torso slightly outward and side bend slightly bringing you into more of a posterior tilt.

Hold 20 - 30 seconds...up to 1 minute.

Switch sides and repeat

Standing:

Step forward/back so you are in a split stance.  Bend forward leg slightly.

Pull your belly button toward your spine as you rotate your pelvis back (posteriorly) and squeeze your butt on the side being stretched (knee on ground).

Maintain that pelvis position and keep the buttock squeeze as you move your body forward until you feel a stretch.

Hold here.

To take the stretch deeper raise your arm on the same side as your back leg, rotate your torso slightly outward and side bend slightly bringing you into more of a posterior tilt.

Hold 20 - 30 seconds...up to 1 minute.

Switch sides and repeat


bridge

Lie face up on the floor with your knees bent and feet flat on the ground.  Toes should be shoulder width apart and pointing straight ahead.

Arms to your side with palms down.

Pull your belly button to your spine and activate your glutes by squeezing your butt.

Lift your pelvis off the ground until your body is in one line: knees, hips, shoulders. Do not go too far leading to an arched/hyper extended back.

Slowly lower your pelvis to the floor while keeping your glutes engaged.

Repeat for a total of 12 - 20 repetitions.

Rest and repeat 1 - 3 more times as your strength increases and/or you are better able to engage glutes.

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