Photo by Blend Images Photography; illustrations by Steve Sanford
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Save Your Back
By Gabrielle deGroot Redford, September & October 2008
To ease pain, strengthen your middle muscles
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At the center of your body are muscles that play a vital role in pain relief and flexibility. Strengthening the large muscles in your back, hips, abdominals, and pelvis will not only stabilize your core but also make you feel more comfortable doing all sorts of daily activities—from joining a pickup game at the gym to hauling your groceries from the car. “Every movement you make comes from the center of your body,” says Peggy Brill, a New York City physical therapist and author of The Core Program: 15 Minutes a Day That Can Change Your Life (Bantam, 2001). By firming up those central muscles, you improve your flexibility, help prevent back problems, and reduce aches and pains. Try the beginner's core workout below.
Lie on your back with your knees bent, your feet flat on the mat. Keeping your abdominal muscles tight, raise your arms and make a scissors motion, alternating your arms back and forth for 30 seconds. Then lift your knees to a 90-degree angle and repeat the arm movements.
Lie on your stomach with your arms and legs extended. Lift your right arm and your left leg 3 to 6 inches off the mat, keeping your toes pointed and your head in line with your body. Hold for 6 seconds, then relax. Repeat with the opposite arm and leg. Do the exercise 6 times, 3 times each side.
Lie on your back with your knees bent toward your chest and your arms out to the sides. Slowly move both legs to the left side, without touching the ground, while gently rotating your head to the right. Hold for 6 seconds, then bring your knees back to your chest. Repeat on the opposite side. Do 4 twists, 2 on each side.
Lie on your stomach with your hands flat on the mat at shoulder height and your head back (taking care not to overextend your neck). Slowly arch your spine while straightening your arms. Hold for 3 seconds, then descend. Do the exercise 6 times.
Lie on your back with your knees bent, your feet flat on the mat. Keeping your abdominal muscles tight and your lower back pressed into the mat, slowly lift your knees and pull them toward your chest. Hold for 6 seconds, then lower. Do the exercise 3 times.
Source: Adapted from The Core Program by Peggy Brill
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