STORY TOOLS

• E-mail story
• iPod friendly
• Printer friendly

Tell us about it

• What would you add to this story? Tell us what we missed.
• Do you have photos from this event? Documents we need to see? Share with us.
• Upload photos & videos
• More ways to get your stuff online and in the paper.

More Features

• History: An Everglades legend lost
• 30 Years Ago
• Eye On The Y: The holidays are here

Share and Enjoy [?]

Each time we move, we rely upon muscles to hold us steady, and others to actually move us.

The explanation for how our trunk muscles keep the spine and body stable is known as core stabilization. It helps us stay balanced when we move and if these muscles are strong and contract when they should:

• Our posture is better.

• Our body is balanced.

• Our movement is more powerful and efficient.

• We have less chance of injury.

Core stability is essential for everyone, from professional athletes to older adults and especially, people with back problems.

To understand core stabilization, one must visualize the spine which is basically just bones stacked on top of each other with tiny fluid-filled discs in between to cushion them. All the parts are connected with layers of soft tissue such as ligaments and cartilage for spine stability. Muscles, too, connect them and ideally, if they’re strong and working properly, provide a firm base for movement and body impact absorption.

The major muscles involved in core stabilization are deep ones in the abdomen, along the spine, and lower pelvis. Others, closer to the surface muscles, assist and also help us move. These include those in the back and buttocks, around the pelvis, hips in front, and at the sides. Core stabilization strengthens our core muscles and teaches us to use our inner muscles before we begin to move. The objective is stability, breathing, and even, coordinated movement.

If you think about it for a moment, it makes sense that all the parts of our bodies are connected to each other either directly or indirectly. Contemplate a chain as the connection starts at the foot and runs through the ankle, calf, knee, thigh, and hip to the pelvis and spine. This kinetic chain means that moving one part of our body can affect another part and the trunk is where it all comes together. Strengthening our trunk increases stability and power to the entire kinetic chain as we move.

If this concept sounds familiar, consider Pilates, yoga, and Tai chi, ancient philosophies that have long realized the benefits of core strength and stability. Many suffering from back pain are among the believers.

---

Low-back exercises

In order to have strong back muscles, one must have strong stomach muscles and vice versa.

The following exercises spare the spine while working the muscles and enhancing the motor control system so that spine stability is maintained in other activities.

However, these exercises might not be appropriate for everyone. You will need a mat or a carpeted floor for the following:

• Cat-camel — With your hands and knees on the mat, make sure your back is in the neutral position. Then arch your back like a cat followed by rounding it like a camel (spine flexion-extension cycles). This is a motion exercise instead of a stretch. Do five to eight cycles.

• Curl-up — Lie down on your back and place your hands or a rolled towel under the lumbar spine (lower back). Do not flatten your back to the floor. Flattening the back flexes the lumbar spine and increases the loads on the disc and ligaments. Bend one knee with the foot on the mat while keeping the other leg straight on the mat. Gently raise your head and shoulders up (about 30 degrees). Alternate the bent leg (right to left) midway through the repetitions. Do about 10.

• Birddog — Hands and knees on the mat again. Straighten and lift one leg extending back from the hip (leg is parallel to the floor). Hold the position seven to eight seconds. Alternate the lifted leg. Do about 10 repetitions. You want to build endurance with this exercise. Increase the reps instead of increasing the “hold time.”

Check with your health care provider if you have serious back problems.

Kay Sager is a certified fitness and aquatic specialist living at Port of the Islands. She is a personal trainer using land and water fitness and teaches swimming. She also has written articles for Physician and Sports Medicine among other publications. Kay can be reached by e-mail: kswimfit@aol.com.