Strengthening the Core Muscles

Strengthening the Core Muscles
There are many exercises that will strengthen the core, as well as exercise equipment that will aid this training. Some of the best products for developing core strength include:

• Medicine Balls
• Kettlebells
• Stability Balls
• Balance Products such as the Bosu Ball, Swiss Ball, balance boards, wobble boards, Sit-fit and others
• Dumbbells

No Equipment Core Strength Exercises
Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and coaches rely on for regular core training. They include:

• Abdominal Bracing
  This is the main technique used during core exercise training. It refers to the contraction of the of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. Be careful not to hold your breath – you should be able to breathe evenly while bracing.
• Plank Exercise: Start Position | Finish Position
• Side Plank Exercise: Start Position | Finish Position
• The Basic Push Up
• V-sits
• Push Ups
• Squats
• Back Bridge
• Hip Lift
• Russian Twists
• Lunges
• Side Lunges
• Back Extensions

Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate's exercise programs. Yoga is also an excellent way for athletes to build core strength. For a simple core strength program you can begin with push-ups and crunches, but work with your physio to find the exercises that work best for you.

William Enness is fundraising for Cystic Fibrosis Trust - JustGiving

William Enness is fundraising for Cystic Fibrosis Trust - JustGiving


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Core Strength Training and Athletic Performance

Core Strength Training and Athletic Performance
Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body outwards, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable. The more stable the core, the most powerful the extremities can contract.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities.

Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored.

Strengthening the Core Reduces Back Pain

Strengthening the Core Reduces Back Pain
Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

If you have back pain and you require an assessment contact me on enquiries@pro-physio.co.uk

Road Cycle Set-up for Optimum Comfort/Power Output

For all of you who struggle with Road Cycle set-up. Here is a great video from Mike Veal owner of bikedynamics.uk on optimum set-up for comfrot/power output. It concentrates on three main areas.

1. Saddle height.
2. Saddle set back.
3. Handle bar position.

Whether you are beginner/novice road cyclist or experienced amateur, this will help eradicate those niggles attributable to poor/incorrect set-up.

http://www.smpsaddle.co.uk/index.php/specialist-bike-fitting.html

Mike's website at www.BikeDynamics.co.uk Contains a lot of useful information on optimal set-up. It makes sense, and it will help - lots!

Let me know how you get on.

What Are Core Muscles?

What are the Core Muscles?
The list of muscles that make up the "core" is somewhat arbitrary and different experts include different muscles. In general, the muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. We are then able to generate powerful movements of the extremities. The following list includes the most commonly identified core muscles as well as the lesser known groups. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. Muscles that accomplish this goal include:

• Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.
• Erector Spinae- This group of three muscles runs along your neck to your lower back.
• Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
• External Obliques - located on the side and front of the abdomen.
• Internal Obliques - located under the external obliques, running in the opposite direction.
• Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
• Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include:
• psoas major
• illiacus
• rectus femoris
• pectineus
• sartorius
• Gluteus medius and minimus - located at the side of the hip
• Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg.
• Hip adductors - located at medial thigh.

Core Stability

Core stability training, and abdominal exercise (sit ups), have become synonymous in recent years. But the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have a very limited and specific action. The 'core' actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.

Back Pain

At some point you will no doubt have looked for back pain relief in the form of pills or gel! In fact the majority of UK people have been affected by back pain at some point.

In fact research by the BMJ (British Medical Journal) showed almost 50% of adults have reported some kind of back pain at some point. And it's everyday activities like stairs and shopping that can be most difficult you are affected by a sudden attack or long-term problems.

The area that casues the most problem is the lower back region called the 'lumbar' area. The back is divided into five regions and this area is by far the most susceptible to injury due to it bearing the full weight of the upper body and also being the area that facilitates twisting and bending.

There are two main types of back pain - acute and chronic. Acute back pain is short term and can be due to injuries. Often the simplest route to treat is with painkillers and alternative treatments like acupuncture or physiotherapy.

Chronic back pain is defined as pain that persists for longer than three months. Although treatments like physiotherapy can be beneficial pain is likely to remain in some form. Chronic back pain is more likely in the over 50s than younger age groups.

Although chronic back pain can be debilitating it is important for sufferers to receive the support of family, friends or fellow sufferers. Help available at specialist hospital pain clinics.

One of the most common causes of back pain is lifting or attempting to lift something that is too heavy. The good news is that a few simple steps can greatly reduce the risk of injury:

• Ask for help when lifting heavy items.
• Bend your knees and keep your back straight.
• Get a firm grip on the item being moved.
• Avoid twisting movements and take breaks if lifting over a long distance.

There is also a well-established link between poor posture and back pain. To ensure a healthy back, stand and sit up straight, with your head up and shoulders back. This reduces strain on the back's supporting muscles. It is also important to remember to maintain good posture when driving and when relaxing, for example when watching the TV.

Medical advice varies but it is generally accepted that for minor problems one of the best treatments is to keep active, even if you experience some minor pain, like all muscles, they need exercise to remain strong and healthy. Prolonged bed rest can make matters worse, as inactivity itself can be a leading cause.

Vigorous exercise, such as walking and swimming, can help to prevent further problems and will improve general health and fitness.

As it's very common and most cases are not serious, if the pain persists or worsens it is important to seek a professional help.