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Creating a life without physical pain – Part 2/3

REVIEW:

In Part 1/3, we spoke about the importance of posture, and how it plays a critical role in the first steps of remaining injury and pain free.  If you missed part 1, or want to quickly review, CLICK HERE to read that article.  

Let’s move into todays topic!

CORE STABILITY:

Whether you’re performing a squat, taking a sideways leap, throwing a punch, or even just sweeping floors, most daily activities are done by generating force from the lumbo-pelvic hip complex.  Developing a strong core will allow you to seamlessly move from one movement to another, with great power and precision!  

But first, do you know what your core is?  Your “core” are not only your abdominal musculature. In fact, your “core” includes the traverse abdominis, erector spinae, obliques and your lower lats, and these work to stabilize your entire body.  Your body’s “core” are the essentially your stabilizer muscles, and if any of these stabilizer muscles are weakened or avoided, it can result in longterm higher risk of injury and chronic pain, most often located in the lower back. 

Each core session should include the Pelvic Hip Bridge Hold and Single Leg Glute Thrusts.  This is because the high majority of the population has poor low back musculature, tight hip flexors and gluteal musculature from sitting most of the day.  The sample below routine will be aimed at strengthening your posterior back, limbo-pelvic complex, and overall postural correction. 

If you can create the habit of taking 20-30 minutes a few times per week to perform these 9 exercises, it can drastically improve your core strength and posture, leading to increased overall strength, injury prevention, and MUCH MORE!

Core:

  • Front Plank
  • Side Plank
  • Pelvic Holds & Kegels
  • Single Leg Bridge (Glute Thrust)
  • Lying opposite Leg/Arm Raises (Deadbug exercise)
  • Lying Stomach Vacuum’s

Scapula Posture (Focussing on scapula retraction and depression):

  • Restricted Scapula Retractions (Banded)
  • Front Lying Hold (Arms above your head)
  • Front Lying Hold (Arms to the side)
  • Front Lying Hold (Hands at your side)
  • At the gym – Scapula Pull-Ups
  • At the gym – Batwing V-Rows

DISCLAIMER: The information in this document is not medical advice or as a substitute for medical counselling. Please consult your physician before beginning any new exercise or nutritional program. By choosing to not receive consent from your doctor or medical physician before or throughout the participation of this exercise program, let it be known that you, the reader, are taking full responsibility for your actions. Participation in any exercise or nutrition programs recommendations and precautions brought to you by DripFit, whether followed correctly or not, could potentially result in the risk of injury or illness. By using the information provided by DripFit, or any persons or affiliates associated with DripFit, you expressly assume such risks and waive, relinquish and release any claim which you may have against DripFit, or its affiliates as a result of any future physical injury or illness incurred as a result, or in connection with the use or misuse of the information.