Everyone has heard about your "CORE", but what really consists of your "CORE"? Most think it involves just your abdominals. Lets correct, your "CORE" consists of your whole torso, from the tops of your shoulders to the bottom of your hips, on the front, sides, & back of your body. When engaging in any type of exercise start thinking about how the torso is involved.
For example, stand straight, feet hip-width apart, shoulders back and down, draw your abs in and up. The “up” part helps recruit the transverse abdominals (TA). The TA creates a wide belt feeling around the lower core, wrapping around the front of the torso to the back, creating a feeling of a shield pulling up from the lower part of the abdominals wrapping around connecting the lower back, engaging the muscles along your lower spine. Thus creating more space between the lumber vertebras and alleviating pain and pressure of the lowerback, as well as creating length.
Keeping the feeling of the TA engaged at all times gives the body more stability and support. When running keep the TA engaged and think of running with the CORE. Giving the body more CORE strength making running a little easier. When lifting weights keep in-mind what the CORE and especially the TA are doing. For example, perform a shoulder press; standing straight feet hip-width apart, slightly tuck the tailbone under so as to keep stress from entering the low back, engage the TA, shoulders down. As the arm starts to press the weight up and over the head, recruit the TA deeper, feel the shoulder blade slide down, extend the arm straight over head, and then slowly lower, repeat. As the body learns to recruit the deeper muscles (i.e. the TA), the amount of weight able to lift may need to be lowered until the deeper stabilizers become stronger, just like any other muscle, although more important.
For further info contact
Erica@CoreAthletica.com
www.CoreAthletica.com
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