Core values November 03 2015, 0 Comments
Following on from a previous blog, my knee is improving slowly, and the bruising seems to have gone down, but it has some way to go yet, so still no running for a while. Fortunately, I can borrow the neighbour's dog and be useful when I go out for a walk. For more strenuous exercise, I do floor exercises to strengthen my core muscles around the abdomen, useful for runners and less active people alike.
Back pain and damage can come either from overdoing exercises such as crunches, or from too little activity such as sitting in front of a screen all day. In both cases, improving the tonus of the core region helps to hold everything in place and reduces the risk of spinal displacement and damage to the inter-vertebral discs. They also lead to better posture and to better running. These exercises have been picked up from physiotherapists and gym trainers over the years.
Once again, as for the foot strengthening exercises from last week, they are done slowly to build strength, applying tension to a count of ten seconds, holding for two, and then releasing for another ten. Aim to build up to five repeats of each without any breaks so that the muscles stay under tension for about a minute. Breathing is important if you are working your muscles, so breathe out slowly as you go into tension and in as you release. As they use body weight, no equipment necessary, and they can be done anywhere that you can find the floor space to lie down.
Lie on your back with your legs bent and feet flat on the floor about hip-width apart. Raise your hands straight in front of you and link fingers - keep them vertical through the whole exercise. Slowly raise your chest and hips as high as possible and making a 'C' shape, hold and then lower.
Still on your back with your legs bent and feet tucked in close to your bottom, keeping your shoulders on the floor, raise your hips slowly until your back is straight, hold and release.
Lie straight on your side with the legs together and your lower forearm on the floor about level with your lower rib-cage and at right angles to your body for stability. Slowly raise your hips from the floor into a side 'plank' position, hold and then lower again. Do both sides.
Lie on your face with your toes tucked under your feet and your hands under your shoulders. The plank usually involves holding a stationary position, but while you are here you might as well work your arms as well with some push-ups... Holding the body straight straighten your arms to raise your shoulders, hold and release.
Still on your face, and with your feet relaxed and extended on the floor, rest your hands lightly behind you in the small of your back. Pick up your feet and head and shoulders as far as you can, hold and release. If you would like to put more effort into this exercise, touch your fingers to the sides of your head or extend your arms to full-stretch in front of you.
Combined with the standing foot-extensions described last week, this takes about fifteen to twenty minutes and can be done once a week to maintain, and two or three times to build strength. Also pretty good for people who temporarily cannot run...