Since we’ve been talking about weight loss so much, I thought I’d add in some exercise tips. Today’s repeat guest blogger is Dr. Haley Harvey, San Ramon chiropractor focused on family health, wellness, and education. Her contact information is below.
Core strength influences your overall strength, ability to balance, and athletic performance. In my years as a personal trainer I learned quickly that most people are very weak in their core muscles. It took me a little longer to to convince people of their importance! The core muscles play key roles in nearly every movement the human body can accomplish. Put quite simply… they are the muscles that keep you upright! Core strength is vitally important for athletes to increase strength, power output, stability, and for injury prevention. Anyone participating in athletic events whether a professionally or just to stay in shape should have a core strength routine, even kids! Core strength is perhaps the most important for our aging population. As the body ages, our proprioceptive ability (knowing where your joints are in space) naturally decreases, and we become more likely to fall or loose balance frequently. Core strength is vital in the body’s ability to right itself when we loose our balance. Therefore, if core strength is increased, we are likely to see a decrease in falls and injuries. A strong core is also imperative in keeping your spine healthy!
Major core muscles include: rectus abdominus, external and internal obliques, transverse abdominus, quadratus lumborm, and lumbar erector spinae. The most common mistake I see in core strength exercises is incorrect positioning, and too much movement. If the muscles are isolated correctly, movement should be minimal, and very controlled. The safest and most effective exercise to improve overall core strength and proprioceptive ability is the plank. They do not require equipment, and can be done almost anywhere. See picture below:
*Important Tip for Planks*: Keep your elbows directly under your shoulders, draw your shoulder blades downward, and breathe! When your form fails, stop. You will improve quickly, you don’t need to be a superhero the first day! Complete three sets of planks at least four days a week to improve your core strength and work on that six pack!
Now go work that core!
Dr. Haley Harvey is a chiropractor practicing at Anatomy Power Wellness Studio in Danville, CA. Her practice focuses on family health, wellness, and education. Dr. Harvey has a comprehensive approach to healing and works with her patients to improve their health and teaches them how to prevent future problems. Dr. Harvey has additional expertise in nutrition, diet and weight loss, exercise, sports injuries, and prenatal care. Check out her website and Facebook page for more info!
Mind. Body. Soul. Healing. 